Evidence-Backed 6 Best Post Workout Supplements For Muscle Gain



Published on: 01-Aug-2022


10 min read


Updated on : 19-Dec-2023






Evidence-Backed 6 Best Post Workout Supplements For Muscle Gain

Evidence-Backed 6 Best Post Workout Supplements For Muscle Gain

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Are you looking for the best way to get in shape, build muscle, and lose those extra pounds after your workout? Are there helpful post workout supplements that make this process faster and easier? You are not alone in your quest for active fitness.

Recent numbers from India's Health Ministry show that over 15 million people are actively working on their fitness goals, and many are using post workout supplements in India. There is a big demand for post workout supplements as they also aid in weight loss, with a 35% increase in the past year. Many products claim to be the key to your fitness journey.

But what does science say about these transformational post workout supplements, and how can you pick the ones that really work for you? By the end of this fitness booster’s guide, you will understand how post-workout supplements work with a clear plan to balance muscle gain. So, let us start this journey together!

Table Of Contents

  1. What Are Post Workout Supplements?

  2. 6 Best Post Workout Supplements For Muscle Gain

  3. Key Nutritional Needs Post-Workout

  1. Top 7 Benefits Of Post Workout Supplements

  2. The Final Say

  3. FAQs

  4. References 

What Are Post Workout Supplements?

Specially formulated products designed to help you recover and maximise the benefits of your exercise routine are transforming post workout supplements. Packed with essential nutrients, these supplements are typically consumed after your workout to fulfil your body's needs for recovery and muscle gain.

Include ingredients like protein, fibre-rich foods, amino acids, plus carbohydrates, these post workout supplements replenish energy stores while promoting muscle repair and reducing muscle soreness.

Also, these post workout supplements are available in protein shakes, some energy powders, or even supplement capsules, making them convenient for different preferences.

This is why including these supplements in your post-exercise routine can assist you to recover quickly as well as in improving muscle gains, helping you get the most out of your post-workouts.

6 Best Post Workout Supplements For Muscle Gain

Let us now explore the top six post workout supplements, complete with recommended portion sizes, all backed by reliable research and data to help you make healthy choices:

1. Whey Protein Isolate

It is often said to be one of the best post workout recovery supplements. To boost muscle protein synthesis by up to 122%, consider including this in your workout diet plan, as the National Institutes of Health reported. So, aim for a portion size of 20-25 grams within 30 minutes of your workout for optimum results.

  • Milk: A glass of milk is a natural source of whey protein.

  • Food Choices: Greek yoghurt is another protein-rich option to support muscle recovery post-workout and contains whey protein. 

2. Omega-3 Fish Oil (Omega-3 Fatty Acids)

Possessing required anti-inflammatory properties, these essential omega-3 fatty acids help you reduce your muscle soreness plus inflammation by approx. 30%, as shown by the American Journal of Clinical Nutrition. So consider a portion size of 1,000-2,000 milligrams of EPA plus DHA combined post-workout.

  • Fatty Fish (Salmon): Fatty fish like salmon is a natural source of omega-3 fatty acids.

  • Food Choices: Incorporate chia seeds into your diet for their omega-3 content. Walnuts are another plant-based source of omega-3 fatty acids.

3. Carbohydrates

While not a traditional "supplement," carbohydrates are crucial for replenishing muscle glycogen after exercise. Plus, according to the Indian Council of Medical Research, consuming 0.5-0.7 grams of carbohydrates per pound of body weight or even a low-carb diet for diabetes post-workout can optimise muscle recovery and growth.

  • Rice: A serving of rice is a natural source of carbohydrates.

  • Food Choices: Consider sweet potatoes as a nutritious carbohydrate source. Whole wheat pasta is another great option to refuel after a workout.

4. Vitamin D

Adequate vitamin D levels are essential for your overall health and muscle function. Also, the dietary guidelines entail a daily intake of 600-800 IU of vitamin D as it aids in muscle gain.

  • Sunlight: Exposure to sunlight helps your body naturally produce vitamin D.

  • Food Choices: Incorporate fatty fish like mackerel and bangda fish into your diet for a natural source of vitamin D.

5. Casein Protein

Sustaining muscle protein synthesis, casein protein is a slow-digesting protein. Its standard post-workout supplement portion size is around 20-25 grams for respective age groups.

  • Cottage Cheese: Cottage cheese is a natural source of casein protein.

  • Food Choices: Opt for a glass of milk, specifically, a glass of warm milk with honey or buttermilk for weight loss, to enjoy both casein protein and additional post-workout benefits.

Also Read: Cottage Cheese For Gut Health: Benefits & Steps To Make | ToneOp 

6. L-Glutamine

Supporting your immune system, glutamine reduces your muscle soreness and fulfils essential post-workout needs. And the typical post-workout dosage is 5-10 grams estimated.

  • Chicken: Chicken breast is a natural source of L-Glutamine.

  • Food Choices: Add spinach to your post-workout meal, as it is a vegetable high in L-Glutamine. Include tofu into your diet for a vegetarian source of L-Glutamine.

Key Nutritional Needs Post-Workout

Note the nutritional needs for your post workout requirements for reference:

Nutritional Need


Food Sources


Aids in muscle repair and growth

Lean meats, fish, eggs, dairy, and plant-based protein sources like tofu and legumes.


Replenish glycogen stores

Whole grains, fruits, vegetables, and starchy foods like sweet potatoes.

Healthy Fats

Supports the overall health

Avocado, nuts, seeds, and fatty fish like salmon.


Reduce oxidative stress

Berries, leafy greens, and foods rich in vitamins A, C, and E.


Replenishes lost minerals

Bananas, coconut water, and electrolyte-rich drinks.

Top 7 Benefits Of Post Workout Supplements

Here is how these post workout supplements will benefit you if taken in recommended doses:

1. Faster Muscle Recovery

Speeding up the muscle recovery process, post workout supplements often contain amino acids, like BCAAs (branched-chain amino acids), which help reduce muscle soreness while promoting the repair and growth of muscle tissue. This clearly means less downtime between your workouts plus more gains for you.

2. Reduced Muscle Soreness

Experiencing sore muscles after exercise? Post workout supplements are indeed a game-changer rescuer for you. Ingredients like L-glutamine can help minimise post-exercise muscle soreness, making you feel more comfortable for your next session.

3. Improved Protein Synthesis

Essential for muscle growth and being more productive, some post-workout supplements aid in your body’s protein synthesis. Also, it makes your workouts more productive and effective. You will see better muscle development, increasing your muscle strength over time.

4. Energy Restoration

Depleting energy levels after your tough workout for muscle gain or weight loss calls for post workout supplements to replenish your energy stores while ensuring you do not feel drained or tired throughout the day.

5. Hydration Support

Craving to replenish your body is always fulfilled by tracking water intake properly for your recovery. After an intense workout, post workout supplements can be your hydrating heroes for this cause.

Packed with essential electrolytes like potassium and sodium, these post workout supplements ensure you maintain the right balance of fluids and minerals, reducing muscle cramps.

6. Quenching Inflammation

Intense exercise often leaves you with muscle and joint inflammation that can slow you down. The good news is that post-workout supplements have your back. These formulations include powerful anti-inflammatory ingredients like turmeric and omega-3 fatty acids.

These natural wonders work harmoniously with your body, easing inflammation and expediting healing.

7. Body Sculpting 

If you are on a mission to transform your body composition and shed unwanted pounds, post-workout supplements can be your trusted allies. These supplements are designed to help you preserve and even build lean muscle while effectively shedding excess fat.

When combined with a balanced diet and regular exercise, these supplements become your partners in achieving the body you've been working so hard for.

The Final Say

As we come to the end of this blog exploring the ins and outs of post-workout supplements for you, are you ready to take charge of your fitness journey? With the increasing trend of fitness in India, coupled with a significant 40% rise in the use of post workout supplements in recent times, it is indeed evident committing to your health and fitness goals.

The real challenge, however, is how to harness the potential of these scientifically-backed post workout supplements to attain your muscle gain and weight loss objectives effectively. Selecting supplements tailored to your needs and maintaining a dedicated balance between exercise and nutrition is your key.


1. Is it good to take supplements after a workout?

Yes, post-workout supplements can be highly beneficial for you. They help replenish nutrients, promoting muscle recovery while supporting weight loss and muscle gain goals. However, choosing the right supplements tailored to your needs is essential.

2. What is the best post-workout recovery supplement to help me achieve muscle gain and weight loss?

The most effective post-workout recovery supplements usually contain a blend of high-quality protein, carbohydrates, and essential amino acids. These nutrients aid muscle repair, energy replenishment, and weight management simultaneously.

3. Are there specialised post-workout supplements designed for those looking to build lean muscle?

Indeed, there are post workout supplements for lean muscle development. These products often contain ingredients that promote muscle preservation while supporting fat metabolism, making them ideal for those with specific lean muscle goals.

4. I am new to post-workout supplements. What are some good post workout supplements for beginners?

If you are just starting, consider simpler supplements like whey protein and a basic carbohydrate source. These are beginner-friendly and will help you initiate muscle recovery. As you gain experience, you can explore more complex supplements.

5. How can I determine the right post workout supplement that aligns with my fitness objectives?

To select the perfect post-workout supplement for your unique fitness goals, it is wise to consult with a nutritionist or fitness expert. They can provide personalised guidance, ensuring you choose supplements that best suit your muscle gain and weight loss targets.


About ToneOp

ToneOp is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp. 

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