Recovery

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Recovery supplements are the products people use after (or during) training to refuel, rehydrate and rebuild: protein powders, carbohydrate powders, electrolytes, creatine and amino acid drinks such as BCAAs and EAAs. This collection brings them together from brands including Optimum Nutrition, Rule 1, Primabolics, Cyborg Sport and Next Generation.

Read the Recovery buying guide
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Recovery: buying guide

What actually helps recovery

The Australian Institute of Sport (AIS) Supplement Framework is a useful filter. Its Group A, meaning strong evidence for specific situations in sport, includes protein supplements, sports drinks, electrolyte supplements, mixed macronutrient powders and creatine. The AIS protein fact sheet suggests a serve of 20 to 40 g of protein straight after key sessions when a fast, convenient option is needed. Carbohydrate powders such as cream of rice and cyclic dextrin are simple ways to add carbs around training, and electrolytes help you replace what you lose in sweat. Sleep, total food intake and sensible training loads still do most of the work.

Amino acids, glutamine and other extras

Many recovery drinks are built on amino acids, and the evidence is weaker here. The AIS places BCAAs and leucine in Group C, meaning evidence indicates no benefit to athletes or there is not enough research. The US Office of Dietary Supplements (ODS) says glutamine has either no effect or only a small benefit for strength training and recovery. HMB may speed up recovery from hard enough exercise, according to the ODS, although the AIS also lists it as Group C. Tart cherry and fish oils sit in AIS Group B, with emerging evidence. If you already eat enough protein, a separate amino drink adds little beyond flavour and hydration.

How to compare recovery products

  • Dose per serve. Check grams of protein, carbohydrate or creatine per scoop, not just the headline ingredient.
  • Stimulants. Amino drinks labelled "energy" usually add caffeine, which you may not want late in the day.
  • Electrolytes. Look at the sodium content if you sweat heavily or train in the heat.
  • Testing. If you are a drug-tested athlete, choose batch-tested products (for example HASTA or Informed Sport certified) and check with your sport.

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Related categories

Shop protein powder, creatine, hydration and electrolytes and EAA supplements.

Sources: AIS Supplement Framework; NIH ODS: Exercise and athletic performance; AIS: Isolated protein supplements.

Order online with Australia-wide delivery, free on orders of $100 or more, or visit a Supps247 store in Melbourne, regional Victoria or Brisbane to compare products in person before you buy. Members can use our price match guarantee on full-priced items.

Always read the label and follow the directions for use. If you have a medical condition, are pregnant or take regular medication, check with your doctor first.

Recovery: questions and answers

What should I take after a workout for recovery?
Start with food and fluids. If you want a supplement, the Australian Institute of Sport rates protein supplements, sports drinks, electrolytes and mixed macronutrient powders as Group A sports foods. A whey or plant protein shake with 20 to 40 g of protein, plus some carbohydrate and water or electrolytes after a hard or sweaty session, covers the basics for most people.
Do BCAAs help with muscle recovery?
The evidence is weak. The Australian Institute of Sport places BCAAs and leucine in Group C, meaning evidence shows no benefit to athletes or there is not enough research. The US Office of Dietary Supplements also finds little evidence that BCAAs improve endurance performance. If you already eat enough protein, a BCAA drink mainly adds flavour and helps you drink more water.
Is glutamine worth taking for recovery?
For most healthy people who train, probably not. The US Office of Dietary Supplements says glutamine has either no effect or only a small benefit for strength training and recovery. Studies have not reported side effects in adults taking up to 45 g a day for several weeks. Getting enough total protein from food and shakes is a better first step.
How much protein should I have after training?
A serve of 20 to 40 g of protein is enough for most people, according to the Australian Institute of Sport and the International Society of Sports Nutrition. The AIS suggests spreading protein across three to five meals and snacks each day, so your post-training shake is one of several protein feeds rather than the only one. Total protein across the day matters most.

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