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Post-workout
Post-workout: what you take after training. Discover our own-brand post-workout supplements: protein powder and ready-to-drink shakes, creatine, glutamine, ZMA capsules and electrolyte gummies. For the gym shower, the drive home, and the nights when dinner is still hours away.
Choose by your goal. If you're training to build muscle mass, your starting point is post-workout protein: powder if you've got a shaker, ready-to-drink if you're in a rush. If you've sweated more than usual, replace it with hydration.
All own brand, with the grams per serving — protein, creatine or minerals — on every product page.
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€16.74
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Post-workout
The point isn't sprinting to the locker room
Post-workout supplements, chosen by goal
Post-workout supplements provide what the effort has used up: protein for muscle and minerals lost in sweat. They're not a race against the locker room clock: they're how you close the day when a real meal is still hours away.
Shop post-workout supplementsSeveral formats
Powder, ready-to-drink, capsules, gummies and a combined formula
Protein claim
Proteins contribute to muscle mass if they reach 12% protein
3 g of creatine
The daily dose its authorized claim requires
Own brand
Full composition on every product page
How to choose what to take after training
The biggest factor isn't your goal: it's how long until your next meal.
Protein powder
Protein powder is the option when it's more than an hour until you eat. Compare it by grams of protein per serving, not by the size of the tub. More flavors in proteins.
Ready-to-drink shake
The ready-to-drink protein shake comes with the serving already mixed: one unit, no shaker and no water. It's the format for anyone who leaves the gym and heads straight on with the day.
Creatine powder
Creatine powder is taken daily, 3 grams a day, at any time. Its authorized claim is about physical performance in short, intense bursts, not about the after. The range is in creatine.
ZMA capsules
ZMA capsules are the nighttime dose: they slot into your before-bed routine and provide zinc and magnesium, two minerals with their own authorized claim. There's no need to take it right after leaving the gym.
Electrolytes
Electrolyte gummies and combined formulas put back the salts you lose in sweat, taken with water. They fit hot days and long sessions. More options in hydration.
Protein, creatine or ZMA
All three have a different authorized claim, and none of them does the others' job.
Strength
Creatine
Creatine has an authorized claim for physical performance in short, very intense bursts, with 3 grams a day. It's not an after product: what determines the effect is the accumulated daily dose.
Muscle mass
Protein
Protein is the only thing in this category with a claim tied to muscle: it contributes to a growth in muscle mass and to the maintenance of muscle mass. Regulation (EU) No 432/2012 requires that at least 12% of the energy value comes from protein.
Zinc and magnesium
ZMA
ZMA provides zinc and magnesium. Magnesium has an authorized claim for contributing to the reduction of tiredness and fatigue and to normal muscle function; zinc, for contributing to normal protein synthesis.
What to check before you buy
Four facts from the label and the nutrition table on every product page.
Grams per serving
What matters is how many grams of protein or creatine a serving contains, not how much the tub weighs. A one-kilo tub with short servings yields less than a well-dosed 400-gram one.
Whether the dose meets the claim
An authorized claim only holds if the product meets its condition. Creatine needs 3 grams daily; a protein claim needs at least 12% of the energy value to come from protein. If the serving falls short, you double the dose.
Which amino acids, and how many
"With amino acids" and no grams isn't information: check which ones it carries and how many per serving. Glutamine is in this category, though it has no authorized health claim in the EU. BCAAs are in pre-workout.
What the label promises
If a package claims to heal damaged muscle tissue, relieve sore muscles or prevent injuries, it's making a claim Regulation (EU) No 432/2012 doesn't authorize. Permitted claims always come with a composition or dose condition.
Things people repeat that aren't true
Three ideas that make you overspend: two about timing, one about a heavily requested amino acid.
Myth: the 30-minute window
Locker-room rush is what makes people buy the wrong thing. The International Society of Sports Nutrition's position on nutrient timing puts the decisive factor on your total daily protein, not the half hour right after training.
Myth: creatine right when you finish
Timing doesn't change creatine's result, so buying a separate "post-workout" tub adds nothing. Its authorized claim is about 3 grams a day, with no time specified, and that same society's review points to the accumulated daily dose.
Myth: glutamine is essential
Glutamine has no authorized health claim in the EU, so you won't read any promise about it from us. It's here because people ask for it: we cover that in glutamine.
Tip: if you train strength, creatine doesn't depend on this window: it's taken daily, rest days included. What comes before is in pre-workout, and what comes during, in intra-workout.
Frequently asked questions
What is a post-workout supplement?
A post-workout supplement is a product taken after training to provide what the effort has used up: protein for muscle and minerals lost in sweat; the carbohydrates, if that's what you need, are in gels. It doesn't replace a meal: it fills in when one is delayed.
What supplements should you take post-workout?
It depends on your goal. For muscle mass, protein powder or a ready-to-drink shake. For strength and short bursts, creatine at 3 grams daily. If you're after zinc and magnesium, ZMA. If you've sweated a lot, electrolytes. And if you're eating within the hour, none.
What's the best post-workout supplement?
There's no single winner for everyone: it changes with the goal. Protein is the only thing in this category with an authorized claim tied to muscle, so it's the default pick for building or maintaining muscle mass. From there, add only what solves a problem you actually have today.
Which protein is good to take after training?
Any protein that meets the legal condition and sits well with you. To say it contributes to a growth in muscle mass and to the maintenance of muscle mass, Regulation (EU) No 432/2012 requires at least 12% of the energy value to come from protein. Compare the grams per serving.
Do I need anything if I'm about to eat?
Usually not. If you eat a full meal within the hour, that meal already covers the session's protein and carbohydrates. Post-workout supplements make sense when more than two hours pass until your next meal, or you can't prepare one.
Do amino acids help post-workout?
It depends which ones, and on your total daily protein. If you already hit that figure they add little, because complete protein already includes those amino acids. Check how many grams each serving carries. Here you'll find glutamine; BCAAs are in pre-workout.
Do you take creatine before or after training?
The timing doesn't matter. What determines the effect is the accumulated daily dose, and its authorized claim is about 3 grams a day with no time specified. Pick a time you'll find easy to repeat every day, including the days you don't train.
Protein powder or ready-to-drink shake?
It changes the convenience, not what you get. Powder works out cheaper per serving and lets you adjust the amount; the ready-to-drink shake needs no water or shaker, so it fits if you're heading straight out the door. Compare the grams of protein per serving.
Is there really a 30-minute anabolic window?
Not that strictly. The evidence points to a window of several hours and flags your total daily protein as the deciding factor, over the exact moment. If you eat protein in the hours after training, you're already inside it.
Do post-workout supplements get rid of sore muscles?
No. No supplement has an authorized claim in the EU about sore muscles, which is why you won't see that on our labels. If a product promises it, it's making a claim Regulation (EU) No 432/2012 doesn't permit.