Transparent Labs Post-Workout | Is It Actually Worth It?

This post contains affiliate links, which means I may receive a small commission, at no additional cost to you, if you purchase through these links. See my full disclosure here.

Transparent Labs is actually one of my favorite brands, not because they’re fully vegan (they aren’t), but because their supplements are among the cleanest and most transparent ones. They don’t hide behind proprietary formulas, which many brands do, so it’s considerably easier to determine if their supplements are actually effective.

Post is a post-workout formula that is meant to help you recover from a strenuous workout, providing your muscles with all the amino acids, vitamins, and minerals it needs to recover and grow stronger. 

In this article, I’m going to look at each ingredient present in Transparent Labs’ Post and determine whether or not they’re effective at supporting post-workout recovery.

Transparent Labs Post-Workout Ingredients

The ingredients present in Transparent Labs’ post-workout formula are the following:

• L-Glutamine (5000 mg)
• Betaine Anhydrous (2500 mg)
• L-Carnitine (2000 mg)
• Beta-Alanine (2000 mg)
• Tart Cherry Powder (500 mg)
• Astragin (25 mg)

Let’s look at each ingredient in detail to see what role is it playing or if it plays any role at all.

L-Glutamine

Since it’s considered one of the building blocks of protein, some researchers have tested whether taking glutamine can improve muscle growth or increase performance.

In one study, 31 subjects underwent six weeks of weight training while taking either glutamine or a placebo.

Both groups had increased strength and muscle mass by the end of the study. The two groups did not differ from one another, though. ¹ Different studies also found that taking glutamine has no effects on muscle mass or performance. ^{2, 3}

With that being said, muscle growth results can be seen in individuals suffering from physical trauma, namely burns or muscular wounds (knife wounds), and disease states where muscle wasting occurs (AIDS). It also seems to work for individuals that have a low intake of glutamine, namely vegans or strict vegetarians.

Glutamine does seem to increase performance in longer-duration cardiovascular exercise. ⁴ Apparently, glutamine depletion occurs in exercise that lasts more than one hour, so taking glutamine essentially prevents depletion from occurring. So rather than increasing performance, glutamine “preserves” it. 

Additionally, a different study found that glutamine or glutamine plus carbohydrates can help reduce a blood marker (ammonia) of fatigue during two hours of running. ⁵

Some research has also reported that glutamine supplements may decrease muscle soreness and improve recovery after intense exercise. ⁶

So, while l-glutamine may be useless for muscle gain and strength increase, it may be able to reduce fatigue or decrease muscle soreness during and after exercise. This post-workout contains 5000 mg of l-glutamine, so it’s technically more than sufficient for you to be able to experience these results.

With that being said, take this information with a grain of salt because none of these studies are perfect, and glutamine is definitely one of those ingredients that need more research before its benefits can be accurately estimated.

Betaine Anhydrous

Trimethylglycine (TMG), also known as betaine or betaine anhydrous, is a substance that the body produces, and it’s mostly used to reduce the levels of homocysteine in the body, which is an amino acid that is correlated with an increased risk of cardiovascular disease.

The effectiveness of betaine as a substance that boosts performance is supported by contradictory research, in fact, the majority of studies indicate that taking supplements containing betaine does not increase maximum strength or power. ⁷ When performing low volumes (1-3 sets), betaine also doesn’t appear to improve resistance exercise performance. ^{8, 9}

However, there is proof that betaine improves resistance exercise performance in protocols that test muscular endurance while subjecting the body to a lot of metabolic stress, and this may be related to the fact that betaine can attenuate increases in lactate levels during exercise.  ^{10, 11, 12}

It seems that these results have been achieved by giving subjects a dosage of 2.5 grams of betaine (split into two doses) and Transparent Labs’ post-workout formula contains 2.5 grams, so it’s effectively the same used in these studies.

L-Carnitine

L-carnitine is a derivative of amino acids that is present in meat and dairy products, however, most of the l-carnitine in supplements is purely synthesized. Because the essential amino acids lysine and methionine can be converted into it by the liver and kidneys, it is regarded as a non-essential nutrient.

One of L-carnitine’s main jobs is to transport fatty acids into the mitochondria, where they are oxidized to produce energy, and for this reason, researchers have looked into whether taking L-carnitine supplements could enhance post-exercise recovery and lessen muscle damage.

In a controlled study, 80 healthy, physically active adults between the ages of 21 and 65 were randomly assigned to receive either 3 grams of L-carnitine tartrate or a placebo daily for 5 weeks prior to an exercise challenge and for 2 days following the challenge. ¹³

The study’s findings demonstrated that, when compared to the placebo group, the group receiving L-carnitine tartrate recovered from exercise more quickly and sustained less muscle damage. Additionally, over the course of 48 hours following the final exercise challenge, the L-carnitine group displayed increased antioxidant activity and a decreased decline in strength and power.

However, as I’ve mentioned previously, take this study with a grain of salt as there are not enough studies yet done on the subject for the results to be deemed conclusive.

Beta-Alanine

Beta-alanine is the building block of carnosine, which is essentially a molecule that acts as an acid buffer in the body.

Compelling evidence suggests that beta-alanine supplementation improves performance during high-intensity exercise lasting from 1 to 10 minutes. ¹⁴ This includes exercises such as 400-1500 meter running and 100-400 meter swimming. 

During intense exercise, the carnosine that is produced from ingesting beta-alanine binds to hydrogen ions (H⁺) to attenuate the decline in intracellular pH, allowing for a longer duration of exercise at a higher intensity.

So, while beta-alanine doesn’t seem to aid in recovery, it seems as it could further help during exercise.

Tart Cherry Powder

Tart cherry powder provides a variety of electrolytes that prevent you from getting fatigued from the lack of hydration and electrolyte expenditure. They are essential minerals that you lose from sweating during exercise, so it’s necessary to consume them after a workout in order to replenish them.

Some studies have also found that taking tart cherry powder may reduce muscle breakdown, soreness, and speed-up recovery in resistance-trained individuals. ^{15, 16, 17}

Tart cherry powder certainly plays a role in exercise recovery, even though it’s not a widely known ingredient.

Astragin

Astragin, also known as Astralagus root extract, is a patented natural compound that increases nutrient absorption by promoting a healthier gut environment.

Whether its results are foolproof I don’t, and there’s no evidence to suggest it actually increases nutrient absorption.

In any case, it’s not a very relevant ingredient.

How Does It Taste?

I’ve tried the strawberry lemonade flavor and I have to say it’s pretty good but quite sour at the same time. Although it’s supposed to be a mix between strawberry and lemon, it tastes more like lemon than strawberry. Frankly, I think it’s a tasty post-workout and you shouldn’t have any issues gulping it down— unless you hate lemon!

How Much Does It Cost?

Transparent Labs’ post-workout supplement comes with 30 servings per container and it costs $49.99, the equivalent of $1.67 per serving, which is quite expensive when compared to other post-workout formulas. You can bring the price down to $42.49, but it would require you to adhere to their subscription service, which is still pricey.

However, based on the ingredient it contains, it doesn’t seem to work only as a recovery formula, it also seems to play a role in muscle gain and exercise performance. So, on that note, it’s priced accordingly.

Does Transparent Labs’ Post Actually Work?

Judging from the ingredients it contains and how they are dosed, I have to say that this formula is actually more effective than I initially guessed.

There is a decent degree of evidence that ingredients such as l-glutamine, l-carnitine, and tart cherry powder can effectively aid in muscle and overall recovery. There is also solid evidence that ingredients such as betaine and beta-alanine may, in fact, increase your exercise performance in some situations. 

What I don’t like about this formula is that it’s quite expensive ($50 bucks is high for me), and it’s even more expensive considering that you may also want to take a protein powder or creatine (two essential supplements for any stack).

So, does Transparent Labs Pro work? Based on the evidence we found about each ingredient in this formula, yes.

If you’re interested in getting this supplement, the best way to do so is by ordering via Transparent Labs’ official website.

---

Editor’s note: The content on this website is meant to be informative, but it should not be taken as medical advice. The content of our articles is not intended for use in the diagnosis, prevention, and/or treatment of health problems. It’s always best to speak with your doctor or a certified medical professional before making any changes to your lifestyle, diet, exercise routine, or trying a new supplement.

References: 

1. Candow DG, Chilibeck PD, Burke DG, Davison KS, Smith-Palmer T. Effect of glutamine supplementation combined with resistance training in young adults. Eur J Appl Physiol. 2001 Dec.

2. Lehmkuhl M, Malone M, Justice B, Trone G, Pistilli E, Vinci D, Haff EE, Kilgore JL, Haff GG. The effects of 8 weeks of creatine monohydrate and glutamine supplementation on body composition and performance measures. J Strength Cond Res. 2003 Aug.

3. Antonio J, Sanders MS, Kalman D, Woodgate D, Street C. The effects of high-dose glutamine ingestion on weightlifting performance. J Strength Cond Res. 2002 Feb.

4. Coqueiro AY, Rogero MM, Tirapegui J. Glutamine as an Anti-Fatigue Amino Acid in Sports Nutrition. Nutrients. 2019;11(4):863. Published 2019 Apr 17.

5. Carvalho-Peixoto J, Alves RC, Cameron LC. Glutamine and carbohydrate supplements reduce ammonemia increase during endurance field exercise. Appl Physiol Nutr Metab. 2007 Dec.

6. Legault Z, Bagnall N, Kimmerly DS. The Influence of Oral L-Glutamine Supplementation on Muscle Strength Recovery and Soreness Following Unilateral Knee Extension Eccentric Exercise. Int J Sport Nutr Exerc Metab. 2015 Oct.

7. Ismaeel A. Effects of Betaine Supplementation on Muscle Strength and Power: A Systematic Review. J Strength Cond Res. 2017 Aug.

8. Hoffman JR, Ratamess NA, Kang J, Rashti SL, Faigenbaum AD. Effect of betaine supplementation on power performance and fatigue. J Int Soc Sports Nutr. 2009 Feb 27.

9. Lee EC, Maresh CM, Kraemer WJ, Yamamoto LM, Hatfield DL, Bailey BL, Armstrong LE, Volek JS, McDermott BP, Craig SA. Ergogenic effects of betaine supplementation on strength and power performance. J Int Soc Sports Nutr. 2010 Jul 19.

10. Arazi H, Aboutalebi S, Taati B, Cholewa JM, Candow DG. Effects of short-term betaine supplementation on muscle endurance and indices of endocrine function following acute high-intensity resistance exercise in young athletes. J Int Soc Sports Nutr. 2022 Mar 22.

11. Trepanowski JF, Farney TM, McCarthy CG, Schilling BK, Craig SA, Bloomer RJ. The effects of chronic betaine supplementation on exercise performance, skeletal muscle oxygen saturation and associated biochemical parameters in resistance-trained men. J Strength Cond Res. 2011 Dec.

12. Waldman HS, Bryant AR, McAllister MJ. Effects of Betaine Supplementation on Markers of Metabolic Flexibility, Body Composition, and Anaerobic Performance in Active College-Age Females. J Diet Suppl. 2021 Sep.

13. Stefan M, Sharp M, Gheith R, Lowery R, Ottinger C, Wilson J, Durkee S, Bellamine A. L-Carnitine Tartrate Supplementation for 5 Weeks Improves Exercise Recovery in Men and Women: A Randomized, Double-Blind, Placebo-Controlled Trial. Nutrients. 2021 Sep 28.

14. Saunders B, Elliott-Sale K, Artioli GG, Swinton PA, Dolan E, Roschel H, Sale C, Gualano B. β-alanine supplementation to improve exercise capacity and performance: a systematic review and meta-analysis. Br J Sports Med. 2017 Apr.

15. Levers K, Dalton R, Galvan E, O’Connor A, Goodenough C, Simbo S, Mertens-Talcott SU, Rasmussen C, Greenwood M, Riechman S, Crouse S, Kreider RB. Effects of powdered Montmorency tart cherry supplementation on acute endurance exercise performance in aerobically trained individuals. J Int Soc Sports Nutr. 2016 May.

16. Levers K, Dalton R, Galvan E, et al. Powdered tart cherry supplementation demonstrates benefit on markers of catabolism and muscle soreness following an acute bout of intense lower body resistance exercise. J Int Soc Sports Nutr. 2014;11(Suppl 1):P31. Published 2014 Dec.

17. Levers K, Dalton R, Galvan E, Goodenough C, O’Connor A, Simbo S, Barringer N, Mertens-Talcott SU, Rasmussen C, Greenwood M, Riechman S, Crouse S, Kreider RB. Effects of powdered Montmorency tart cherry supplementation on an acute bout of intense lower body strength exercise in resistance-trained males. J Int Soc Sports Nutr. 2015 Nov.