A popular category of dietary supplements includes workout supplements, typically taken before (‘pre-workout’) or after exercising (‘post-workout’), and are sold in a variety of forms from pills to powders and ready-to-drink shakes. Fitness gurus and blogs touting these products as crucial for peak performance, fat loss, and explosive muscle growth in combination with complicated scientific-sounding names and labels might have you believing you can’t effectively exercise without them. But do these supplements live up to the hype, and are they even necessary-or in some cases, safe? This article explores the best post-workout supplements for weight loss, examining their effectiveness, safety, and how they support muscle recovery and growth.
Understanding Exercise and Fuel Sources
When we exercise, our bodies use three main sources of fuel: carbohydrates, fat, and protein. Carbohydrates, which are stored in the liver and skeletal muscles in the form of glycogen, provide the most efficient source of energy during exercise. Glycogen can be easily metabolized into glucose, which provides immediate energy to fuel the brain, nervous system, and muscles during exercise. The body’s glycogen supply can provide enough fuel for 90-120 minutes of vigorous activity. The depletion of glycogen stores in the body creates the feeling of “hitting a wall” during exercise. As glycogen stores are depleted, the body begins to break down fat to burn for fuel, especially during low- to moderate-intensity activity. In the latest stages of prolonged exercise when glycogen stores are at their lowest, the body begins to break down skeletal muscle protein for glucose production.
Physical activity can also induce muscle growth, also known as hypertrophy. Weight lifting and other resistance training exercises are commonly used to increase skeletal muscle mass, but cardiovascular exercise like running can also spur muscle growth. Physical activity causes structural damage to muscle fibers, especially when muscles are challenged with multiple repetitions of heavy weights. The body’s repair response involves fusing broken muscle fibers together to form new muscle protein strands, which in turn increases muscle size.
Post-Workout Supplement Overview
A variety of post-workout supplements are marketed to consumers to increase muscle mass through enhanced muscle repair, recovery, and growth. Replenishing glycogen stores after a workout with sufficient carbohydrate intake is important for muscle recovery, and beginning the next workout with sufficient muscle glycogen stores has been shown to improve exercise performance.
Normal dietary intake is typically sufficient to restore muscle glycogen stores after low-intensity exercises, such as walking, yoga, or tai chi (3-5 g carbohydrate/kg body weight per day), and even for moderate-intensity exercise, such as one hour or more of walking, jogging, swimming, or bicycling at modest effort (5-7 g carbohydrate/kg body weight per day). Post-workout supplementation with carbohydrates and protein within 24-36 hours is only recommended following strenuous physical activity, which includes one hour or more of vigorous exercise such as interval training, running, swimming, bicycling, soccer, or basketball at a moderate to intense effort (where one can only carry on brief conversations or cannot speak); in this case, 6-12 g carbohydrates/kg body weight per day is recommended to be consumed after exercise to fully restore muscle glycogen stores.
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Recommended levels of daily protein intake for the general population (0.8 grams of protein for every kilogram of body weight, or about 7 grams of protein every day for every 20 pounds of body weight) are estimated to be sufficient to meet the needs of nearly all healthy adults.
The Role of Protein in Post-Workout Recovery
Recommendations for protein supplementation during exercise vary based on the type of exercise being conducted: endurance training (e.g., long-distance bicycling) or resistance training (e.g., weight lifting). Very few studies have investigated the effects of prolonged protein supplementation on endurance exercise performance. A review conducted by the International Society of Sports Nutrition found that protein supplementation in the presence of adequate carbohydrate intake does not appear to improve endurance performance, but may reduce markers of muscle damage and feelings of soreness.
On the other hand, individuals who engage in high-intensity resistance training may benefit from increased protein consumption to optimize muscle protein synthesis required for muscle recovery and growth, but research is inconclusive, with the majority of studies investigating the effects of protein supplementation on maximal strength enhancement finding no benefit. The extent to which protein supplementation may aid resistance athletes is highly contingent on a variety of factors, including intensity and duration of training, individual age, dietary energy intake, and quality of protein intake. For individuals engaging in strenuous exercise to build and maintain muscle mass, the International Society of Sports Nutrition recommends an overall daily protein intake of 1.4-2.0 g/kg of body weight/day.
Protein Powder Spotlight
Powdered protein can come from a variety of sources, including eggs, milk (e.g., casein, whey), and plants (e.g., soybeans, peas, hemp). Some protein powders contain protein from multiple sources; for instance, a vegan option might include protein derived from peas, pumpkin seeds, sunflower seeds, and alfalfa. Protein powders are dietary supplements and are not reviewed by the FDA for safety or effectiveness. They can often contain non-protein ingredients, including vitamins and minerals, thickeners, added sugars, non-caloric sweeteners, and artificial flavoring.
Casein vs. Whey Protein
Casein and whey are proteins found in cow’s milk; roughly 80% of milk proteins are casein, while the other ~20% are whey. Both proteins should be avoided by people who have trouble digesting dairy. Casein and whey contain all essential amino acids and are easily absorbed by the body, but their speed of absorption differs. Whey protein is water soluble and rapidly metabolized into amino acids. Casein, on the other hand, is not soluble in water and is digested more slowly than whey-when ingested, it forms a clotted gel in the stomach that provides a sustained slow release of amino acids into the bloodstream over several hours.
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Studies examining protein supplementation for resistance training suggest that whey’s faster digestion could be beneficial for gains in skeletal muscle mass compared to casein in both young men and in trained bodybuilders. Another study, however, found that both proteins resulted in increased amino acid concentrations in the body compared to a placebo, with no significant differences between casein and whey for amino acid uptake or muscle protein balance. Due to casein’s slower rate of absorption, it is often touted on health blogs as being useful for weight loss because it could hypothetically promote fullness, especially if ingested before periods of fasting, such as before bed. However, multiple studies have found no clear evidence that casein is more effective than any other protein source for satiety or weight loss.
Plant-Based Protein Powders
Soy protein powder is derived from soybeans, and unlike many plant-based proteins, it contains adequate levels of all essential amino acids. It is a common alternative to milk protein for vegans or people with dairy sensitivities or allergies. Soy protein is absorbed fairly rapidly by the body, although it is not as bioavailable as animal-based proteins. One study found that soy protein promoted muscle protein synthesis significantly more than casein protein when consumed by healthy young men at rest and after leg resistance exercise, but that soy protein was inferior to whey protein in increasing muscle protein synthesis. A review of studies on milk- and soy-based protein supplementation also found that whey protein was better able to support muscle protein synthesis compared to soy protein in younger and older adults.
Pea protein powder is made from yellow split peas, and can be an option for vegans or people with allergies or sensitivities to soy or dairy. Pea protein is rich in eight of the nine essential amino acids; it is low in methionine, which can be obtained from other sources including rice and animal proteins. There is limited research on the effects of pea protein.
Specific Supplements for Weight Loss
Diet Whey Protein
For a post-workout drink that aids weight loss and helps to build a lean physique, consider Diet Whey Protein. Diet Whey Protein is versatile enough to be used at any time of the day to fit any nutrition plan. It’s especially popular as an early morning smoothie to start your day off right or after a workout!
Diet Plant
For a 100% plant-based, high-protein, low-calorie shake, choose Diet Plant. Diet Plant is suitable for men and women aiming to maintain or build lean muscle mass. With a greater emphasis on keeping body fat low, Diet plan is ideal for anyone who chooses to follow a plant based diet.
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Additional Supplements and Their Benefits
Creatine
Absolutely! Numerous studies have shown that creatine supplementation, particularly in monohydrate form, can significantly improve muscle growth and recovery [1, 2]. Creatine is a naturally occurring compound found in skeletal muscle that is synthesized in the body from amino acids and can be obtained from red meat and seafood. In the body, it helps produce adenosine triphosphate (ATP), which provides energy for muscles. Creatine is a popular workout supplement marketed to increase athletic performance, especially for weight training.
Research suggests that creatine supplementation increases muscle availability of creatine, which in turn can enhance exercise capacity and training adaptations in adolescents, younger adults, and older adults. Specifically, these adaptations allow for individuals to increase training volume (e.g., the ability to perform more repetitions with the same weight), which in turn can lead to greater increases in lean mass and muscular strength and power. Although the exact mechanisms through which creatine improves performance have not been identified with certainty, various theories have been investigated, including the potential for creatine to stimulate muscle glycogen levels. Creatine supplementation is primarily recommended for athletes who engage in power/strength exercises (e.g., weight lifting), or for athletes who engage in sports involving intermittent sprints and other brief repeated high-intensity exercises (e.g., soccer, basketball).
The International Society of Sports Nutrition recommends an initial dosage of 5g of creatine monohydrate (~0.3g/kg body weight) four times daily for 5-7 days to increase muscle creatine stores; once muscle creatine stores are fully saturated, stores can be maintained by ingesting 3-5 g/day. Many powdered creatine supplements recommend this regimen in the directions on their packages. The Society also notes that an alternative supplementation protocol is to ingest 3g/day of creatine monohydrate for 28 days. While the scientific literature has generally found supplementation to be safe at these levels, creatine may not be appropriate for people with kidney disease or those with bipolar disorder. It is important to consult a doctor before taking this supplement. Of note, creatine supplementation has been shown to increase total body water, which causes weight gain that could be detrimental to performance in which body mass is a factor, such as running.
The International Society of Sports Nutrition, the American Dietetic Association, and the American College of Sports Medicine have all published statements supporting creatine supplementation as an effective way of increasing high-intensity exercise capacity and lean body mass during training for high-performance athletes.
EAAs and BCAAs
EAAs are more effective at promoting muscle protein synthesis and overall muscle growth, while BCAAs primarily assist in reducing muscle breakdown during exercise. Both supplements have their unique benefits and applications for specific fitness goals, but EAAs tend to be more robust for recovery purposes.
Growth (Mediator® Phosphatidic Acid)
Growth contains Mediator® Phosphatidic Acid, an ingredient that enhances anabolic signaling and muscle repair.
Transparent Labs Mass Gainer
Transparent Labs Mass Gainer provides a nutrient-dense source of protein, carbs, and fats from whole foods to help promote a calorie surplus and muscle growth.
Timing and Consumption
After you lift weights, strength train, or do any form of strenuous exercise (including endurance training), your body is in a negative protein balance[][]. According to a 2013 peer-reviewed paper, “Whey protein seems to be most effective to increase post-exercise muscle protein synthesis rates. Essentially, there’s no disadvantage to adding protein powder to your recovery drink each time you train. We recommend you use 40 grams of whey protein concentrate for all your post-workout recovery shakes.
With that said, carbohydrates during or after a workout can support performance, especially if you’re exercising for extended durations or training or competing more than once per day. If you train or compete for more than an hour at a time, try consuming 30-60 grams of carbs per hour while exercising[*].
Instructions for Recovery Drinks
Mix and chill a sufficient amount of recovery drink before training or competing. If you’re not training for long periods, but are training frequently, it’s fine to consume your carb-and-protein recovery drink 30 minutes post-workout instead of during your workouts. Mix and consume within 30 minutes after activity.
Rehydration
Don’t worry too much about the exact amount of fluids you lose during activity, but realize that you may need to up your intake under certain conditions. The most important electrolyte to include in a rehydration solution is sodium chloride or NaCl, which you can obtain from table salt or sea salt (included in the recipes above). Heat 8-12 ounces of water to dissolve sugar and salt, then add the remainder of water to cool off the mixture. You can use the ORS recipe above if necessary during or after exercise to address mild to moderate activity-related dehydration. For cases of severe dehydration, activity-related or otherwise, seek immediate medical attention.
Post-Workout Nutrition for Fat Loss
According to a 2018 randomized controlled trial published in the European Journal of Nutrition, participants who drank a whey protein shake following resistance training consumed fewer calories afterward compared to those who didn’t[]. Speaking of resistance training or strength training, strong evidence suggests that it’s highly beneficial as part of a targeted fat loss plan[][*]. But unlike athletes who train or compete frequently, people who are focused primarily on fat loss don’t need carbs in their post-workout protein shakes. On the other hand, during fat loss, you actually don’t need a protein shake after every type of exercise. And when it comes to recovery, muscle-building, and fat loss, studies show that whey protein is the best choice. For the best fat loss results, eat a high-protein diet, stay active every day, and drink 40 grams of whey protein concentrate following strength training several times per week.
Balancing Muscle Building and Fat Loss
At Levels, it is suggested that your post-workout shake should reflect your overall diet for building muscle. But as a general rule, if you’re not eating a ton of carbs and you aren’t training twice per day, there’s no benefit and potentially a few downsides to adding extra carbs post-workout. Mix and chill muscle-building drink before training. Otherwise, the simple and proven formula of 40 grams or more of whey protein concentrate post-workout is still the best choice for building muscle.