Holeček M. (2018). Branched-chain amino acids in health and disease: metabolism, alterations in blood plasma, and as supplements. Nutrition & metabolism, 15, 33. The smaller sachets don’t really offer either enough protein or carbs for recovery from a hard session. The ratio is good, but the total content is low. To get enough protein, you do need the full two-sachet dose – but that will constitute a meal replacement for most people, with around 340kCal of energy content. The drink mixes very well with no lumps and has a nice flavour without any artificial taste. A nice addition is a full profile of electrolytes, which makes this a great drink for rehydration – an aspect sometimes forgotten by other recovery drinks and a big bonus. If there had been a higher carb content, this drink would be perfect for a vegan recovery drink. Conclusion Along with carbs and protein, recovery powders will also often contain electrolytes to replace those lost in sweat in long workouts, as well as a mix of vitamins and minerals designed to support the body’s ability to handle a high training load.

Carbohydrate is your body's main fuel for moderate to high intensity exercise. During training and competition, our bodies can absorb around 60g of carbohydrate per hour, meaning that demand will outstrip the supply of energy. This shortfall is met by using your glycogen stores, which must be replenished post exercise so you are able to perform well in your next session. According to McGregor, a recovery drink is ideal if you haven't got time to sit down for a meal. 'So if you’re coming in [from training] and you’re going to have breakfast or lunch within half an hour, it's not a problem,' she says.Use REGO Rapid Recovery Powder within 30-minutes after exercise to achieve maximum recovery benefits. Simply add 50g of powder (approximately three full scoops) to 500ml of water in a shaker bottle and shake well to achieve a smooth consistency. Avoid mixing with milk as it will slow down the rate of absorption.

High quality blend of carbohydrate (23g), protein (20g) and electrolytes with vitamins and minerals For Goodness Shakes Recovery Shake was top for taste, satiety, ease of use and also at a competitive price point. The bottles are fully recyclable, which is a nice touch, and I found them great straight after a gym session and they would also be ideal for after a race with a longer drive home.The OTE Soya protein recovery drink is very similar to the non-vegan one in pretty much every way except for the protein used. The balance between protein and carbs per serving is reasonable, but a little more carbs would have been ideal.

Our SiS REGO Rapid Recovery+ Powder is a comprehensive food supplement that delivers more carbohydrate and whey protein, plus BCAAs, L-Glutamine, and vitamins and minerals in a convenient drink to better replenish your energy stores and promote muscle recovery after exercise. With a recovery drink, you want to consume 1.2 grams of carbs per kilogram of bodyweight and 0.4 grams of protein per kilogram of bodyweight, McGregor says. If the session is very hard, then a cool-down (a period of 10-20 minutes of very low intensity riding) has been found to be beneficial for clearing the built-up fatigue metabolites that come from intense or prolonged exercise. This can also be done with both active and passive stretching after a session. Use REGO Rapid Recovery+ Powder within 30-minutes after exercise to achieve maximum recovery benefits. Simply add 70g of powder (approximately three full scoops) to 500ml of water in a shaker bottle and shake well to achieve a smooth consistency. Avoid mixing with milk as it will slow down the rate of absorption.Hearris, M. A., Hammond, K. M., Fell, J. M., & Morton, J. P. (2018). Regulation of Muscle Glycogen Metabolism during Exercise: Implications for Endurance Performance and Training Adaptations. Nutrients, 10(3), 298.