Post Exercise Protein and Other Top Nutrients for Recovery | Thorne

Post Exercise Protein and Other Top Nutrients for Workout Recovery

January 7, 2026•Laura Kunces, PhD, RD, CSSD

Don’t waste your workout. Including post-exercise protein as part of your refueling regimen is arguably the most important nutrition opportunity for everyone who exercises – from the professional athlete to the athletic professional.

During the critical post-workout recovery period, the objective is to shift your metabolism from breakdown mode to rebuild mode, so you can recover quickly and return stronger. Adding a high-quality post-workout protein supplement is one of the most effective ways to support this recovery window.

So, in addition to protein, which nutrients should you focus on? We have put together this list of nutrients to consider, depending on your workout, health goals, and nutritional needs. These are some of the most valuable post-workout nutrients to support muscle repair and energy replenishment.*

1. Protein: The key macronutrient

No matter the exercise goal – strengthening muscle, building endurance, becoming more flexible and agile, improving bone density, or simply maintaining health – protein is the key macronutrient to facilitate structural changes in muscles, tendons, and bones.

For anyone who exercises (in any sport or setting), consuming dietary protein above the recommended dietary allowance (RDA) helps maximize the metabolic adaptations you are seeking. Although the FDA’s Recommended Daily Allowance says 0.36 g per pound of body weight is needed for general everyday function, individuals who engage in strength training might need three times that much – closer to 1 g per pound of body weight daily, and in special cases, perhaps even more.

To maximize muscle building, protein intake should be spread throughout the day. Providing a moderate amount of protein steadily over the course of a day will allow for the constant availability of amino acids in the bloodstream. Aim to get about 20 g of post-workout recovery protein immediately after training to support muscle repair, whether you drink a protein shake while walking out of the locker room or sit down to a meal. Add another 20 grams within two hours of finishing the exercise. Timing your final protein intake before sleep can also provide additional benefits for the athlete.

One scoop of Thorne® Whey Protein (chocolate or vanilla) provides 21 g of high-quality and bioavailable whey isolate. For those who work out at night, consider Thorne® Recovery Pro which has 13 g of protein per serving, as well as magnesium, GABA, and tryptophan to support exercise recovery and sleep.*

For a vegan-friendly option, consider Thorne® Plant Protein (also available in chocolate or vanilla flavors). Each serving provides 22 g of protein from pea, brown rice, and chia, including all essential and branched-chain amino acids. This dairy-free and soy-free protein powder offers a low-allergenicity option for those with food sensitivities or the everyday consumer who prefers a plant-based option.

All these protein powders offer the benefits of post-workout protein and are NSF Certified for Sport®, ensuring they are free from nearly 300 substances banned by major athletic organizations. This third-party certification helps athletes and non-athletes alike rest assured knowing their products are of the utmost quality.

2. Glutamine: An amino acid used up during physical stress

Glutamine, a conditionally essential amino acid, can be a necessary supplement when you undergo stressful situations, including exercise stress, stress from an injury or burn, or mental and emotional stress. Glutamine helps maintain tight cellular junctions in the GI tract, providing first line immune support. Glutamine also acts as an indirect antioxidant because it stimulates the production of glutathione, as well as supporting a balanced inflammatory response in muscles, the GI tract, and throughout the body.*

Having glutamine available in the blood during exercise can delay fatigue by supporting energy production and metabolism. As one of the most abundant glucogenic amino acids (meaning it can be converted to glucose), it is used as an alternate energy source and can also help curb sugar cravings. It supports switching from muscle breakdown to muscle rebuild when consumed post-exercise, thus helping to maintain muscle mass.*

Glutamine is one of several supplements that can also be consumed pre-workout, but because it is depleted during exercise, taking glutamine post-exercise is ideal. It helps prepare for the next activity – whether it’s refueling for a second workout later in the day, recovering from a full day of work after a morning workout, or repairing while you sleep following exhaustive or prolonged exercise.*

As a rule of thumb, most individuals benefit from about 5-10 g of glutamine post-workout. Serious athletes might want to consider more precise dosing. The research shows that about 0.1 g per kilogram of body weight will maintain glutamine levels in the blood. Thus, a 73 kg (160 pound) person would aim for 7.3 g glutamine, while a 118 kg (260 pound) football player would want closer to 12 g. Thorne® L-Glutamine Powder provides 5 g per serving in a flavorless powder that can be mixed with water or into a protein shake. It’s also NSF Certified for Sport®.

3. Carbohydrates: It depends on intensity and duration

Carbohydrates provide important fuel for the body during high intensity or longer duration moderate-intensity exercise and are important to ingest before and during exercise. However, carbohydrates can be just as important post-exercise so the body can replenish stored glucose. Consumption after exercise increases insulin to get glucose into the cells. Although carbohydrates consumed alone support exercise recovery, they are most effective when consumed with post-exercise protein to enhance energy restoration and muscle repair.

Most low-intensity exercises or workouts that last less than 30 minutes don’t require additional carbohydrates, whereas workouts of moderate length and intensity might require a 1:1 carbohydrate-to-protein ratio – 20 g of carbohydrates with 20 g of protein, for example. But as intensity increases, the ratio of carbs to protein should also increase. With greater intensity and longer duration, consider a 2:1 or even a 3:1 ratio (2-3 times as many carbohydrates as protein) immediately post-workout and then follow up with a meal within two hours.

The type of carbohydrates consumed is also important – ideally, a high-quality, fast-digesting source. However, this does not mean you should reach for the typical high-fructose corn syrup or a glucose-heavy sports beverage. Fructose (fruit sugars) can cause GI distress in some individuals, so stick to lower fructose options like bananas, berries, carrots, and grains like oatmeal or granola.

4. Curcumin Phytosome: When you think “I’ll be feeling this tomorrow”

Repetitive exercise movements such as jumping, running, swimming, throwing a ball, or working around the house like shoveling snow or landscaping, can cause microdamage to muscles, tendons, or joints, resulting in soreness and achiness – referred to as delayed onset muscle soreness or DOMS.

A clinical study supports Curcumin Phytosome to help maintain normal inflammatory processes in the muscles and joints to alleviate DOMS, reducing stiffness, promoting flexibility, and relieving minor aches and soreness.*

Adding Thorne® Curcumin Phytosome alongside your post-workout protein supplements can be a useful strategy to help improve comfort and recovery the next day.*

5. Creatine: The “before, during, or after” nutrient

Taking creatine monohydrate increases total intramuscular creatine, which supports skeletal muscle mass, lean body mass, and muscle fiber size.*

A question is often asked: When is the best time to take creatine? The best answer is whenever it’s most convenient to stay consistent. However, there are some advantages to taking creatine post-workout. One study showed that taking 5 g creatine after resistance training with weightlifting increased fat-free mass and strength better than taking it before exercise.

Although some athletes follow creatine loading protocols, the general everyday maintenance dose set by the International Olympic Committee is 3-5 g daily and has the best physiological benefits when consumed regularly. One serving of Thorne® Creatine provides 5 g micronized creatine monohydrate and is flavorless, so it easily mixes with L-glutamine, protein, or other powdered supplement products in your favorite workout beverage.

The takeaway

Although many nutrients are important to have in your system to fuel exercise, it is just as important to recover from a workout. Most of these nutrients can be made into a convenient post-workout beverage that helps hydrate while restoring cellular energy and maintaining normal inflammatory processes.*

Supporting your body with post-exercise protein, amino acids, healthy carbohydrates, and targeted recovery nutrients can enhance muscle repair and help you elevate your performance at the gym, and in daily life.*

References

  1. Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr. 2018;15:10. doi:10.1186/s12970-018-0215-1
  2. Coqueiro AY, Rogero MM, Tirapegui J. Glutamine as an anti-fatigue amino acid in sports nutrition. Nutrients. 2019;11(4):863. doi:10.3390/nu11040863
  3. Gleeson M. Dosing and efficacy of glutamine supplementation in human exercise and sport training. J Nutr. 2008;138(10):2045S-2049S. doi:10.1093/jn/138.10.2045S
  4. Nutrition Guide: Fueling for Performance. U.S. Anti-Doping Agency (USADA). https://www.usada.org/substances/nutrition/ [Accessed January 6, 2026.]
  5. Drobnic F, Riera J, Appendino G, et al. Reduction of delayed onset muscle soreness by a novel curcumin delivery system (Meriva®): a randomised, placebo-controlled trial. J Int Soc Sports Nutr 2014;11:31. doi: 10.1186/1550-2783-11-31
  6. Antonio J, Ciccone V. The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. J Int Soc Sports Nutr. 2013;10:36. doi:10.1186/1550-2783-10-36