Post-Workout Supplements - Everything You Need To Know

Whey Protein - Hailed as the best and most popular post-workout ingredient due to its high BCAA (branched chain amino acid) content, particularly leucine. According to studies, leucine works pretty much like a "light switch" for muscle building as it stimulates muscle protein synthesis while also inhibiting protein degradation (source). It also causes blood insulin levels to spike, causing greater shuttling of nutrients into the muscles. This, in turn, results in faster and much better recovery.

Branched Chain Amino Acids: They serve as good energy source during exercise, particularly when carbohydrate stores are depleted. They may be taken before and after workouts to improve performance, reduce fatigue, and promote faster recovery. These amino acids are abundant in whey protein, so if you are already taking one, separate supplementation with this will not be necessary.

Casein: A slow-digesting protein derived from mammalian milk. It is often taken alongside whey protein, which is a fast-digesting protein. Casein provides the body with a steady supply of amino acids between intake, making it ideal for recovery and prevention of muscle breakdown.

Creatine: A second serving of creatine post-workout is ideal to provide additional muscle-building support. It is recommended to be taken with whey isolate to maximize creatine absorption.

Betaine: It helps promote muscle protein synthesis by lowering homocysteine levels (source).

Fish Oil: Aside from its obvious benefit of promoting heart health, athletes also swear by this ingredient due to its powerful anti-inflammatory properties. It contains omega-3 fatty acids which resolves inflammation at a cellular level (source).

Tart Cherry: It has high amounts of anthocyanins, a powerful antioxidant which promotes faster recovery from strenuous workouts. So far, the evidence for its effectiveness is limited, but the existing ones look promising. Since this is a natural ingredient, it is not expected to produce any harm to the user and therefore worth a try.