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Recovery Supplement Guide

Get more intense workouts with these ingredients.

By Jim Stoppani, Ph.D

The first 45 minutes after a workout is the most critical period for refueling your muscles with the nutrients they need to recover and grow. If you miss this window by not consuming what your muscles need, you’re compromising your ability to recover and make proper gains. Be sure to get in these four supplements ASAP after workouts by creating your own post-workout supplement stack or using a product that contains all of them in one scoop.

PROTEIN is one of the most critical nutrients to take immediately after workouts. Your muscles have been broken down and need amino acids to rebuild them bigger and stronger. You need a fast-digesting protein such as whey to get aminos to your muscles quickly to stimulate muscle protein synthesis and therefore recovery and growth. But you also need a slow and steady protein, such as casein to help prolong the muscle protein synthesis kick-started by whey. Combining fast-digesting and slow-digesting protein powders after workouts leads to greater muscle gains than either dose alone.

CARBS are also critical to consume right after workouts. After all, when you train you burn up muscle glycogen, which is the storage form of carbs in the body. Research shows that if you don’t get carbs to your muscles within 45 minutes after training, the amount of glycogen they can store for the next workout may be compromised. 

CREATINE is smart to take after workouts because during that 45-minute window the muscles are better primed for nutrient uptake than at any other time of day. Research shows that loading muscles properly with creatine can increase lean-mass gains by more than 10 pounds and muscle strength by 10%.

BRANCHED-CHAIN AMINO ACIDS (BCAAS) are composed of the most critical amino acids for muscle growth—leucine, isoleucine, and valine. -Leucine directly turns on muscle protein synthesis. It also spikes insulin levels, helping to further drive more of those fast carbs, creatine, and amino acids into the muscle cells for enhanced recovery and muscle growth.  The BCAAs also work together to blunt levels of the catabolic hormone cortisol, which spikes after workouts. 

Get Your Recovery Boosters Now:

 


COR-Performance Beta-BCAA

Serving Size: 1 Scoop (11.5g)

Featured Flavor: Tropical Punch

Calories/Carbs (g): 0/0

Main Ingredients: BCAAs,
Citrulline, Beta Alanine, HICA

*Product info updated from M&F magazine Supplement Guide


COR-Performance Creatine

Serving Size: 1 Scoop (8.2g)

Featured Flavor: Unflavored

Calories/Carbs (g): 0/0

Main Ingredients: Creapure,
Betaine Anhydrous, Cinnulin PF

*Product info updated from M&F magazine Supplement Guide

Beast Sports Nutrition Aminolytes

Serving Size: 1 Scoop (11.7g)

Featured Flavor: Watermelon

Calories/Carbs (g): 5/1

Main Ingredients: BCAAs

Strength AminoMax

Serving Size: 1 Scoop (12g)

Featured Flavor: Fruit Punch

Calories/Carbs (g): 40/1.5

Main Ingredients: Leucine,
Isoleucine, Valine

 

AMP Amplified Creatine XXX

Serving Size: 2 Scoops (63g)

Featured Flavor: Fruit Punch

Calories/Carbs (g): 140/35

Main Ingredients: Creatine Blend, Resveratrol


AMP Amplified Muscle Meal

Serving Size: 3 Scoops

Featured Flavor: Chocolate

Calories/Carbs (g): 350/25

Main Ingredients: Whey/Casein Blend, Waxy Maize, HMB, CLA

AMP Amplified Recovery Fuel

Serving Size: 1 Bottle (14.5 fl. oz)

Featured Flavor: Chocolate

Calories/Carbs (g): 290/20 

Main Ingredients: Fast-, Medium-, and Slow-Absorbing Proteins; BCAAs; Glutamine; CLA 


AMP Amplified Recovery Protein

Serving Size: 2 Scoops (76g)

Featured Flavor: Chocolate

Calories/Carbs (g): 260/35

Main Ingredients: Whey Protein Concentrate, Micellar Casein, Calcium Caseinate, Whey Protein Isolate, Waxy Maize

 

Universal Nutrition Atomic 7

Serving Size: 1 Scoop (13g)

Featured Flavor: Groovy Grape

Calories/Carbs (g): 0/0

Main Ingredients: BCAAs, L-Glutamine, Citrulline Malate, L-Taurine

BCAA 5000

Serving Size: 1 Scoop (5g)

Featured Flavor: Unflavored

Calories/Carbs (g): 20/0

Main Ingredients: Vitamin B6, L-Leucine, L-Isoleucine, L-Valine 


Ultimate Nutrition Bcaa 12,000

Serving Size: 1 Scoop (7.6g)

Featured Flavor: Pink Lemonade

Calories/Carbs (g): 5/1

Main Ingredients: L-Leucine, L-Valine , L-Isoleucine 

Bpi Blox

Serving Size: 1 Scoop (5g)

Featured Flavor: Fruit Punch

Calories/Carbs (g): 0/0

Main Ingredients: Alanine, -Glycine, Serine, Valine, Threonine 

 

Bpi Build-Hd

Serving Size: 1 Scoop (5.5g)

Featured Flavor: Fruit Punch

Calories/Carbs (g): 0/0

Main Ingredients: Creatine Monohydrate, L-Aspartic Acid, Acetyl-L-Carnitine, Coenzyme Q10 , Alpha-GPC, -Phosphatidylcholine 


VPX Carbonx

Serving Size: 1 Scoop (49g) 

Featured Flavor: Chocolate

Calories/Carbs (g): 160/41

Main Ingredients: Hydroxypropyl Di-Starch Phosphate, Highly Branched Cyclic Dextrin


Carbo Power

Serving Size: 16 fl. oz

Featured Flavor: Orange

Calories/Carbs (g): 400/100

Main Ingredients: High Fructose Corn Syrup, Fructose, Orange Juice Concentrate, Citric Acid, Natural Flavor, Sodium Chloride, Calcium Citrate, Potassium Gluconate, Whey Protein Isolate

Bsn Cellmass

Serving Size: 1 Scoop (16g)

Featured Flavor:
Arctic Berry Blast

Calories/Carbs (g): 30/7 

Main Ingredients: Creatine,
Beta-Alanine, Glutamine

 


Cell-Tech

Serving Size: 1 Scoop

Featured Flavor: Fruit Punch

Calories/Carbs (g): 180/38

Main Ingredients: Creatine Monohydrate, Creatine HCL, BCAAs, Taurine, L-Alanine, ALA, Multi-Stage Carb Blend 

Con-Cret Concentrated Creatine

Serving Size: 1 Scoop (1,050mg)

Featured Flavor: Lemon Lime

Calories/Carbs (g): 0/0

Main Ingredients: Creatine HCL

Aminocore

Serving Size: 1 Scoop (9g)

Featured Flavor: Blue Raspberry

Calories/Carbs (g): 10/0

Main Ingredients: BCAAs 

 

Amino Last

Serving Size: 1 Scoop (14g)

Featured Flavor: Watermelon

Calories/Carbs (g): 10/0

Main Ingredients: L-Leucine, Leucine Peptides, L-Isoleucine, L-Valine, L-Ornithine L-Aspartate

 

 

Beast Sports Nutrition Creature

Serving Size: 1 Scoop (5g)

Featured Flavor: Unflavored

Calories/Carbs (g):  10/2

Main Ingredients:
Creatine Matrix (2,504mg)

 


Creatine X3

Serving Size: 1 Scoop (57g)

Featured Flavor: Fruit Punch

Calories/Carbs (g): 200/43

Main Ingredients: Creatine,
Arginine, Leucine, Dextrose

Mhp Dark Matter

Serving Size: 2 Scoops (60.8g)

Featured Flavor: Fruit Punch

Calories/Carbs (g): 240/48

Main Ingredients: Waxy Maize, Creatine Matrix, Amino Acid Matrix

 


Nutrex Defy Black

Serving Size: 1 Scoop (13.6g)

Featured Flavor: Gashin’ Grape

Calories/Carbs (g): 0/0

Main Ingredients: L-Leucine,
L-Isoleucine, L-Valine, L-Glutamine, Creatine Monohydrate, Taurine, Electrolyte Hydrating Matrix 

 

Ultimate Nutrition Platinum Series Gluta Pure

Serving Size: 1 Scoop (5g)

Featured Flavor: Unflavored

Main Ingredients: L-Glutamine


Gluta-Tren Recovery

Serving Size: 1 Scoop (16g)

Featured Flavor: Orange Crème 

Calories/Carbs (g): 0/0

Main Ingredients: L-Glutamine,
L-Taurine, Beta-Alanine,
L--Tyrosine, Creatinol-
O-Phosphate


Isopure Mass

Serving Size: 20 fl. oz

Featured Flavor: Grape Frost

Calories/Carbs (g): 350/53

Main Ingredients: Filtered Water, Maltodextrin, Ion Exchange Whey Protein Isolate

Isopure Mass Powder

Serving Size: 6 Scoops (160g)

Featured Flavor: Dutch Chocolate

Calories/Carbs (g): 600/86

Main Ingredients: Ion Exchange
& Microflitered Whey Protein
Isolate, Taurine, L-Glutamine, Vitamin C, Vitamin E

 

Isopure Original Packets

Serving Size: 1 Packet (89g)

Featured Flavor: Chocolate
Peanut Butter

Calories/Carbs (g): 300/25

Main Ingredients: Microfiltered & Ion Exchange Whey Protein Isolate, Taurine, L-Glutamine  

 

Isopure Smoothie

Serving Size: 16 fl. oz

Featured Flavor: Berry
Pomegranate

Calories/Carbs (g): 210/14

Main Ingredients: Filtered Water, Whey Protein Isolate, Strawberry Puree, Pomegranate Juice Concentrate

 

Isopure With Carbs

Serving Size: 20 fl. oz

Featured Flavor: Alpine Punch

Calories/Carbs (g): 260/25

Main Ingredients: Filtered Water, Whey Protein Isolate, Calcium Citrate, Potassium Gluconate

L-GLUTAMINE POWDER

Serving Size: 1 Scoop (6g)

Featured Flavor: Unflavored

Calories/Carbs (g): 20 / 0

Main Ingredients: L-Glutamine

 

Cytosport Monster Amino

Serving Size: 1 Scoop (12.5g)

Featured Flavor: Sour Apple

Calories/Carbs (g): 10/1

Main Ingredients: L-Leucine, PepForm‚ Leucine Peptides, L-Isoleucine, L-Valine


EAS Muscle Armor

Serving Size: 1 Scoop (30g)

Featured Flavor: Fruit Punch

Calories/Carbs (g): 110/11

Main Ingredients: Revigor HMB,
L-Glutamine, L-Arginine, Taurine

Muscle Recovery-Rx

Serving Size: 1 Scoop (17.5g)

Featured Flavor: Fruit Punch

Calories/Carbs (g): 12/3

Main Ingredients: Anabolic/Anticatabolic Matrix, Growth Hormone Releasing Complex, BCAAs

MyoBuild

Serving Size: 1 Scoop (8g)

Featured Flavor: Grape

Calories/Carbs (g): 30/0

Main Ingredients: L-Carnitine, Creatine HCL, Betaine Anhydrous, L-Glutamine, L-Leucine, L-Valine, L-Isoleucine, Withania Somnifera, Rhodiola Rosea

 

 


Eas Myoplex Original RTD

Serving Size: 17 fl. oz

Featured Flavor:
Chocolate Fudge

Calories/Carbs (g): 300/19

Main Ingredients: Milk Protein Concentrate, Pea Protein -Concentrate, Revigor HMB


Myozene

Serving Size: 3 Scoops (120g)

Featured Flavor: Orange 

Calories/Carbs (g): 350/50

Main Ingredients: Vitamin C, Vitamin E, Thiamin, Riboflavin, Niacin, Vitamin B6, Vitamin B12, Biotin, Pantothenic Acid, Calcium, Phosphorus, Magnesium, Zinc, Chromium, Sodium, Potassium, Myozene Inslinotropic/Anabolic Proprietary Blend

Vpx No Synthesize

Serving Size: 1 Scoop (21g)

Featured Flavor: Exotic Fruit

Calories/Carbs (g): 82/0

Main Ingredients: BCAAs, Creatine, Beta-Alanine, COP, Citrulline Malate 

 

Perfect L-Glutamine

Serving Size: 1 Tsp. (5g)

Featured Flavor: Plain

Calories/Carbs (g): 0/0

Main Ingredients: L-Glutamine, Lysophosphatidyl Choline Enriched Lecithin (Soy) 

 

Optimum Nutrition Platinum Hydrobuilder

Serving Size: 1 Scoop (50g)

Featured Flavor:
Chocolate Shake

Calories/Carbs (g): 180/8

Main Ingredients:
Hydrolyzed Whey Protein Isolate, Micellar Casein, Hydrolyzed Egg Albumen, Micronized Amino Acids, Micronized Creapure Creatine, BetaPower Betaine

 

Vpx Power Shock

Serving Size: 1 Scoop (13g)

Featured Flavor:
Fruit Punch

Calories/Carbs (g): 8/2

Main Ingredients: BCAAs, EAAs, Nitrates 

 

Controlled Labs Purple Wraath

Serving Size: 1 Scoop (12g)

Featured Flavor:
Purple Lemonade

Calories/Carbs (g): 0

Main Ingredients: Leucine, Citrulline Malate, Beta-Alanine

 

EAS Recovery Protein

Serving Size: 2 Scoops (70g)

Featured Flavor:
Chocolate

Calories/Carbs (g): 260/42

Main Ingredients: Whey Protein Concentrate, Isomaltulose, Revigor HMB 

 

Resurrect-P.M.

Serving Size: 1 Scoop (8g)

Featured Flavor: Blue Razz Dream

Calories/Carbs (g): 4/1

Main Ingredients: GABA, L-Arginine, Mucuna -Pruriens, Magnesium Citrate, L-Ornithine, L-Phenylalanine, L-Theanine, Vitamin C, Zinc Sulfate, Creatine Gluconate


SAAs

Serving Size: 1 Scoop (5g)

Featured Flavor:
Fruit Punch

Calories/Carbs (g): 0

Main Ingredients:
Caffeine, Alanine, Glycine, Serine, Valine, Threonine

 

Stealth

Serving Size: 3 Scoops (150g)

Featured Flavor:
Chocolate Rush

Calories/Carbs (g): 575/82

Main Ingredients: Whey Protein Isolate, Milk Protein, Casein, Protein, Creatine, Beta-Alanine

Dymatize Nutrition Elite Super Amino

Serving Size: 3 Caplets

Featured Flavor: Unflavored

Calories/Carbs (g): 10/0

Main Ingredients: Milk Protein Isolate, Whey Protein Isolate, Whey Protein Concentrate, Micellar Casein, NutraCasein, BCAAs, Arginine, Glutamine

 


X-Fit Power

Serving Size: 2 Tablets, 3 x daily

Featured Flavor: N/A

Calories/Carbs (g): 0/0

Main Ingredients: DL-A-Hydroxyisocaproic Acid (HICA), D-Aspartic Acid (DAA) 

Ultra Pure Glutamine Powder

Serving Size: 1 Scoop (4.5g)

Featured Flavor:
Unflavored

Calories/Carbs (g): 18/0

Main Ingredients: Pure L-Glutamine 

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