You just finished an intense lifting session. What’s next? At this point, you have your macronutrients covered in your post-workout meal. Proteins, carbohydrates, fats are all in check. But what should you take in between your workout and your meal? With your muscles becoming insulin sensitive—and depleted of nutrients—a post-workout supplement can be crucial for full recovery.

One important nutrient in need of replenishing is creatine. During a weightlifting session, your body processes all of its creatine stores in order to generate strength. After finishing up the session, your muscle activity is significantly increased, making it the optimal time for you to replenish the stores to ensure recovery. Ensuring that creatine enters the bloodstream and that the muscles maximally absorb it are both crucial for recovery.

There are several other key supps available that quicken recovery time, including:


This amino acid is best known for its ability to draw water into the muscles, similar to creatine. Taurine has also been proven to prevent muscle cramping through electrolyte regulation, increase force output, and dilate blood vessels.


Beta-alanine increases the levels of carnosine. Carnosine allows for a speedy muscle recovery, an increase in endurance, and strength elevation. Betaalanine works best when taken in smaller doses (~800mg) 3-4 times a day.


Recent studies show that muscle tissue damage is reduced by 40% when supplementing with L-carnitine. The amino acid also acts as a fat burner, increasing the body’s capabilities to convert stored fat directly into energy.