Recovery drink
Powerade ION4 berry en tropical (12 x 500 ml)
This is a tray of 12 Powerade ION4 bottles of 500 ml, in berry and tropical flavours. A sports drink with electrolytes to have during or after a ride.
What you get
- 12 bottles of 500 ml
- Powerade ION4
- Berry and tropical flavours
Why a recovery drink?
After a long or hard ride your glycogen stores are low and your muscles need protein to recover. An ordinary meal provides both. A drink is handy when you do not get home for another hour, when you have no appetite, or when you ride again the next day.
Common guideline figures are about 20 to 25 g of protein and 60 to 80 g of carbohydrate in the hour after the ride, depending on your weight and how hard the ride was. The carbohydrate to protein ratio in many recovery drinks is around 3 : 1 or 4 : 1. After an hour at an easy pace, a normal meal does the job.
There are several kinds. Powder with carbohydrate and whey (milk protein) is the classic. Plant-based versions use pea, rice or soy protein. Chocolate milk works as a recovery drink too, with a similar ratio. Dairy-free and lactose-free versions exist for people who cannot tolerate milk.
A recovery drink bridges the gap until you can eat. A proper meal with vegetables, wholegrain foods and enough to drink comes after it.
Types of recovery drink compared
All variants combine carbohydrate and protein, but in different ratios and from different sources.
| Type | Make-up | Plus point | Drawback | Suits |
|---|---|---|---|---|
| Carbohydrate plus whey | About 3 : 1 or 4 : 1, 20 g protein | Quickly absorbed, complete protein | Contains milk (lactose) | Hard rides, quick recovery |
| Plant protein and carbohydrate | About 3 : 1, 15 to 20 g protein | Dairy-free, often lactose-free | Texture can be grainy | Vegans, milk allergy |
| Chocolate milk | About 3 : 1 to 4 : 1, roughly 8 g protein per 250 ml | Easy to find, adds fluid | Bulky, limited shelf life | At home, shortly after the ride |
| Protein powder alone | Usually 20 to 25 g protein, almost no carbs | Few calories, plenty of protein | Does not refill glycogen | Easy rides or rest days |
A general guide. Brands and formulas differ, so read the packaging.
Choose it if
- You want a stock of sports drink for the coming weeks of riding
- You prefer fruity flavours to plain water
- You ride long or hard sessions and have no time for a meal straight afterwards.
- You ride several days in a row, for example on a tour or a training camp.
Choose something else if
- You would rather mix a powder into your bottle: choose an isotonic drink powder
- You ride short, easy rides. An ordinary meal is enough.
- You eat a proper meal within the hour after the ride anyway.
How to use a recovery drink
Take it soon after the ride
Drink it within an hour of finishing. Your body takes up carbohydrate and protein best then.
Mix with cold water or milk
Follow the dose on the pack, usually one scoop or sachet to 300 to 500 ml. A shaker gives the smoothest result.
Sip steadily
Take it over a few minutes, especially if your stomach is unsettled after a hard effort.
Follow with a meal
Eat a proper meal within a few hours, with vegetables, wholegrain foods and protein.
Drink enough water
Replace the fluid you lost too. A common rule is about one and a half times what you lost during the ride, spread over several hours.
Good to know
- A tray of 12 bottles is heavy to carry and takes up space
- Check the label if you keep an eye on your sugar intake
- Many recovery drinks contain milk or soy protein. Read the allergens if you are sensitive.
- Protein content ranges from about 10 to 30 g per portion. Check what your product contains.
- A recovery drink counts towards your daily calories. Keep that in mind if you are trying to lose weight.
- These are general guidelines for recreational riders. For personal nutrition advice, or with a medical condition such as kidney problems, ask a doctor or sports dietitian.
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