Review Nutrition Post-Workout

Legion Recharge Review: Nutritionist-Tested (2024)

In this Legion Recharge review, we’re going to be looking at Legion’s signature post-workout supplement specifically meant to aid recovery. 

Its formula is made up of Creatine and L-Carnitine. While L-Carnitine will provide some benefits for recovery, Creatine is one of the best supplements you can take for both performance and recovery. As a result, this supplement will likely be beneficial to most athletes. 

Let’s get into our review so you can see if this supplement is worth it to you!

legion recharge review

Legion Recharge Review: Quick Summary

Legion Recharge

legion recharge
  • Best for: Recovery
  • Suitable for Vegans: Yes
  • Flavors: Strawberry Kiwi, Fruit Punch, Strawberry Lemonade, Blue Raspberry, Grape, Unflavored, Watermelon
  • Special Ingredients: Creatine Monohydrate, L-Carnitine L-Tartrate
  • Serving Size: 8.7g
  • Price per Serving: ~$1.00
  • Company Founded: 2014
  • Recommended by Athletes: Gage Clark, Grant Tinsley, Machaela Brabham

Legion is one of the most popular supplement companies around, building an excellent reputation for their high-quality, science-backed, formulas. Today we’re looking at Recharge, which is their post-workout recovery supplement.

Recharge combines 2 main ingredients: Creatine and L-Carnitine L-Tartrate. Creatine is beneficial for exercise performance and recovery when taken daily, although there’s no need to take it immediately after your workouts.

L-Carnitine has also been shown to be beneficial for recovery. However, it’s worth noting that creatine is significantly more beneficial and well-researched compared to L-Carnitine. 

legion recharge view

Recharge comes in 7 different flavors, and is delicious from our experience. It’s also made of all-natural ingredients in case you’re concerned about any artificial sweeteners, dyes, or preservatives. 

While you could likely find individual Creatine and L-Carnitine supplements for cheaper, Recharge still isn’t too pricey at only about $1.00 per serving. This will make Recharge a good choice for those who want to take both Creatine and L-Carnitine as part of a convenient, deliciously-flavored supplement. 


Recharge combines 2 main ingredients: Creatine and L-Carnitine L-Tartrate. Creatine is beneficial for exercise performance and recovery when taken daily.

Ingredient Breakdown:0
Nutrition Label Transparency:0
Value for Money:0


  • Creatine is beneficial for recovery and exercise performance
  • L-Carnitine may be beneficial for recovery as well
  • Good flavor variety

Could be better:

  • Somewhat expensive for a fairly basic supplement
  • L-Carnitine’s benefits are likely somewhat limited

Who and What is Legion Recharge For?

Legion’s Recharge will be best suited to those looking to boost their recovery through the use of Creatine and L-Carnitine. While we’ll be covering both of these ingredients in more depth below, they will both be beneficial for recovery. 

It’s worth noting that while this supplement will be beneficial, it’s no replacement for a proper diet and lifestyle. So, if you’re looking to get the best recovery possible make sure you’re eating enough carbs and protein and getting enough sleep as well.

Food sources of polyphenols are also beneficial for recovery, including turmeric, cocoa, cinnamon, and tart cherry juice. This should be your top priority before looking for supplements to help with your recovery.  


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Legion Recharge Review 

Below is our full Legion post-workout review where we’ll be taking a closer look at Recharge’s ingredients, flavor, mixability, and more. This will give you a better idea of what to expect from this supplement, and whether it’s right for you. 

1. Ingredient Breakdown

There are only 2 main ingredients in Legion Recharge: Creatine and L-Carnitine L-Tartrate. We’ll be looking at both of these in more depth below. 

preparing legion recharge

• Creatine

Creatine is one of the most well-researched and effective sports supplements available not only for boosting performance and increasing lean muscle mass but for improving recovery as well. Creatine supplementation has specifically been shown to increase muscle force recovery after exercise-induced muscle damage. 

Each serving of Recharge contains 5g of creatine monohydrate which is the optimal dose and form we would recommend for most people.

Because creatine is only effective when your muscles are fully saturated, it’s important to take this dose every day to get all the performance and recovery benefits from creatine. 

• L-Carnitine L-Tartrate

L-Carnitine is a far less popular supplement than creatine, although it does appear to have some recovery benefits as well. 2g/day of L-Carnitine L-Tartrate has also been shown to reduce exercise-induced muscle tissue damage. Recharge contains a similar dose of 2.1g of L-Carnitine, which should produce similar effects. 

It’s important to note that this supplement is not Acetyl L-Carnitine, which does not appear to have any benefits to athletic performance. This supplement does however have some uses as an adjunct therapy for various medical conditions such as Alzheimer’s, Diabetes, and more. 

2. Taste/Flavor

Recharge comes in 7 flavors, with Fruit Punch and Strawberry Lemonade being the 2 most popular options. 

We tried the Fruit Punch flavor and found the taste to be enjoyable, with a mild sweetness from the natural flavoring. Legion Creatine reviews back this up, with numerous 5-star reviews raving about the flavor. 

prepared legion recharge drink

Because most Creatine and L-Carnitine supplements are unflavored, getting both ingredients in a tasty supplement like this may make it more appealing for you to take a daily dose!

3. Nutrition Label Transparency

Legion is one of the most trustworthy brands around when it comes to nutrition label transparency.

All of their products have been tested by Labdoor, a third-party lab that ensures a high standard of purity and potency. We always recommend looking for certifications like this to ensure a high level of quality in the supplements you’re buying. 

4. Mixability

We also found that Recharge mixed exceptionally well into water. This is likely thanks to the fact Legion uses micronized creatine, which is a finer form of the supplement that dissolves more easily.

legion recharge powder

5. Value for Money

Recharge costs about ~$1.00 per serving. While you could likely find individual Creatine and L-Carnitine supplements for cheaper, the flavoring, quality, and convenience of this supplement still make it worth the money in our opinion.

Also, if you buy 3+ packages at once, you’ll get an extra 20% off your order which could be worthwhile if you plan on using this supplement long-term!

How Do You Use Legion Recharge? 

While Legion is marketed as a post-workout supplement, it would be better labeled as a “recovery” supplement. This is because there’s no evidence to support taking either L-Carnitine or Creatine in the window directly after your workout. 

With both these ingredients, simply taking them daily is more important than timing your consumption. However, taking them at the same time every day (after your workout, in the morning, before bed, etc.) may establish a routine and help with consistency. 

For pretty much everybody, we recommend a full single serving of Recharge. This will get you the recommended daily 2.1g of L-Carnitine and 5g of Creatine.  

Legion Recharge Alternatives

Below we’ll be looking at a few other popular post-workout/recovery supplements from Transparent Labs and Kaged. This way you can decide if Recharge is right for you, or if you’d like to try something else. 

Legion RechargeTransparent Labs PostRe-Kaged
Serving Size8.7g15.8g41.7g
Price Per Serving~$1.00~$1.67~$2.25
Main Ingredients- Creatine Monohydrate
- L-Carnitine L-Tartrate
- Betaine
- Beta-Alanine
- L-Glutamine
- L-Carnitine L-Tartrate
- L-Glutamine
- Betaine
- Creatine HCl
- Whey Protein
Best For- Increasing performance
- Increasing muscle mass
- Reducing exercise-induced muscle damage
- Reducing fatigue
- Reducing exercise-induced muscle damage
- Building Muscle
- Reducing fatigue

1. Legion Recharge vs Transparent Labs Post

Transparent Labs Post

transparent labs post

First is Transparent Labs Post, which is a very different formula when compared to Recharge. While it contains a similar 2g of L-Carnitine, its other main ingredients are Betaine, Beta-Alanine, and L-Glutamine. 

While Betaine and Beta-Alanine are both beneficial for reducing fatigue with consistent use, L-Glutamine will likely have minimal effects. Overall, none of these ingredients will have nearly as much benefit as creatine. If you want creatine from Transparent Labs, you’ll need to buy their Creatine HMB supplement instead. 

Post comes in 3 different flavors, and is also made without any artificial sweeteners or flavoring. This is also a significantly more expensive supplement than Recharge costing ~$1.67 per serving.

2. Legion Recharge vs Re-Kaged


  • Serving Size: 1 scoop (41.7 g)
  • Servings per Container: about 20
  • Calories per Serving: 140
  • Total Carbohydrate per Serving: 3g
  • Recommended By AthletesFarren MorganMarvin Achi

Let’s take a look at Re-Kaged next, which is also very different from Recharge and Post, as it contains 28g of protein per serving – which will be very beneficial for recovery if you struggle with protein intake. This supplement also combines the active ingredients L-Glutamine, Betaine, and Creatine HCl. 

This supplement only contains 1.5g of creatine, so you’d need to take at least 2 doses a day to reach an optimal dose of creatine. We’d also prefer to see monohydrate over HCl. While Glutamine won’t produce any meaningful effects, the 1.5g of Betaine should boost endurance with consistent use. 

This supplement also contains some artificial sweetener in the form of sucralose in case this is something you’re concerned about. Like Post, it comes in 3 different flavors. At ~$2.25 per serving, this is much more expensive than both Post and Recharge. However, the addition of 28g of protein may make this supplement worth it to some.


What are the Best Flavors of Legion Recharge?

The flavor we tested for Legion Recharge was Fruit Punch, which we found to be enjoyable and mildly sweet. This is also listed as one of their most popular flavors alongside strawberry lemonade. However, because taste is subjective, it’s difficult to say what will be the best for you. 

Is Legion a Good Post-Workout?

Yes, the combination of Creatine and L-Carnitine makes Legion Recharge an effective supplement for recovery. However, this supplement will not replace a post-workout meal rich in carbohydrates and protein. Recharge should be treated more as a boost to your recovery once other factors like sleep and nutrition are taken care of. 

There’s also no need to take this supplement post-workout as it will have the same general effects no matter when you take it throughout the day. 

What are the Side Effects of Legion Post-Workout?

There are some minor gastrointestinal side effects associated with both Creatine and L-Carnitine. These side effects can be minimized by taking smaller servings split up throughout the day, and taking Recharge alongside food. 


If you’re looking for a convenient, delicious combination of Creatine and L-Carnitine L-Tartrate, then Legion Recharge Post-Workout may be right for you! While this is a fairly basic supplement, these 2 ingredients may both make a significant difference in your ability to recover after tough training. 

Have you ever tried Creatine or L-Carnitine on their own? Are you looking to take any other supplements other than Recharge? Let us know in the comments below!


  1. Richard B Kreider, “International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine” J Int Soc Sports Nutr. Jun 13:14:18. (2017).
  2. Matthew B Cooke, “Creatine supplementation enhances muscle force recovery after eccentrically-induced muscle damage in healthy individuals” Journal of the International Society of Sports Nutrition, Volume 6. 2009. 
  3. Guillermo Escalante, “Analysis of the efficacy, safety, and cost of alternative forms of creatine available for purchase on are label claims supported by science?” Heliyon, Volume 8, Issue 12, 2022.
  4. William J Kraemer, et. al, “The effects of L-carnitine L-tartrate supplementation on hormonal responses to resistance exercise and recovery,.” J Strength Cond Res. Aug;17(3): 455-6 (2003).
  5. Department of Surgery, “Carnitine,” NYU Grossman School of Medicine, (Accessed Mar. 17, 2024)
  6. Photos by Torokhtiy Media Team.

Why Trust Us?

With over 20 years in Olympic Weightlifting, our team does its best to provide the audience with ultimate support and meet the needs and requirements of advanced athletes and professional lifters, as well as people who strive to open new opportunities and develop their physical capabilities with us.

All products we select are primarily approved and tested by the Olympic Weightlifting Champion Oleksii Torokhtiy. Under his guidance, we provide honest and reasonable assessments of the products we review by checking their characteristics, packaging, design, comfort and durability features, and general product rating. We select products from only high-quality and trusted sports brands, thus vouching for their quality.

The product testing process is described in more detail here

Camila Parente Santos

Author: Camila Parente Santos
Sports Nutritionist

Experience: 7 years

Camila has worked as a Nutritionist for 7 years. In addition to being a nutritionist, she is an amateur weightlifting athlete for 2 years. Camila has experience at Flamengo’s football base and in a food supplement company and currently provides services at a clinic. At the moment she is coursing a postgraduate study in Sports Nutrition.

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