The majority of reviewers do state that it helps tackle fatigue and muscle aches after training or exercise. This does lead to a slight grittiness in the drink when mixed, so it tastes more like a smoothie or fruit juice than a milkshake. Studies have shown that even those who consumed the same amount of carbs and protein throughout the day did not recover as well if they left the start of their recovery nutrition till after 1 hour after the end of exercise. While there are some people who have adverse reactions to recovery drinks, most people are going to find something that works for them and makes them feel like they are very comfortable and fully recovered overall.

A lot of it depends on how much sweat a rider produces, as they need to replenish all the lost fluids that they have.A diet rich in vegetables and fibre will be beneficial for gut health because of the presence of those, not necessarily the source of the protein. A benefit of consuming fluids with carbs is that it prevents the water from passing through as quickly, improving hydration efficiency.

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From energy intake for training to recovery strategies post-match, we’ve put together the key nutritional considerations to help you fuel high-intensity football sessions. Carbs wise, you should be consuming in total (from drink and additional food) between 60-100 grams of carbohydrate, depending on the duration of the training, the intensity, and the training you have in the following days. The best idea is for many cyclists out there is to give it a try once, and see if it works for them.

Torq’s tasty strawberries-and-cream recovery drink comprises a 3:1 mix of carbs (maltodextrin and fructose) and whey protein. Ultimately, if a person can’t deal with drinking something in particular, they are going to find it very difficult to get into a routine.Getting fruits and vegetables also help, as they provide a lot of vitamins and minerals that keep a body going. The biggest sign of your body being low in electrolytes is muscle cramping, which can be debilitating for physical performance. All the drinks would be beneficial to add into a recovery routine for those who train intensely during the week, or are perhaps time limited, so post session meal prep is more difficult.