Compare post-workout supplements on what's in a serving, such as carbohydrate, amino acids or glutamine, and the cost per serving. A post-workout shake can be as simple as protein powder or a meal, so we show you how to judge what a dedicated product adds.
All amino acids & recovery · Protein powder · Recovery blends · Carbohydrate powders · Glutamine · EAAs
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What should you have after a workout?
Food and fluid. The British Dietetic Association advises you to start refuelling with carbohydrate-rich foods and fluids as soon as possible after exercise if you need to recover quickly, and to spread protein evenly across the day.
It says strength and endurance athletes need about 1.4 to 2.0g of protein per kg of body weight a day. A protein shake or a meal can cover the protein; this collection holds products that add other ingredients.
What's in a post-workout supplement?
Products here include carbohydrate powders (such as cyclic dextrin), glutamine, amino acid formulas and all-in-one recovery mixes. Some contain several of these together.
The only authorised claims relevant here are for protein, such as "Protein contributes to a growth in muscle mass", for foods that are at least a source of protein (GB claims list). There are none for glutamine or amino acid blends, and a 2019 review found that glutamine seems to have limited effects on physical performance.
How do you compare post-workout supplements?
Work out the cost per serving and the grams of each ingredient you actually want. A bigger ingredient list doesn't mean better value.
How to compare value (example figures, not real products): a £24 tub with 30 servings costs 80p a serving. If one serving has 40g of carbohydrate and 5g of glutamine, compare that with buying a plain carbohydrate powder and a protein powder separately.
We sell the products on this page. That's our commercial interest, and it's why we show the evidence alongside them. This page is general information for adults, not personalised medical advice. Food supplements should not replace a varied, balanced diet.
Written by Andy Arshad, SupplementHQ. Last reviewed 11 October 2026.