Recovery drink
Natusport Recovery Sport Shake
The Natusport Recovery Sport Shake is a recovery drink for after exercise, with a 5:1 ratio of carbohydrates to protein. This is listing 1 of three with the same title.
What you get
- Natusport Recovery Sport Shake
- Recovery drink
- 5:1 carbohydrate to protein ratio
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 to restock carbohydrates and protein quickly after a long ride
- You prefer to mix your recovery into a drink
- 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 want a proper meal after riding: a drink does not replace one
- 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
- Flavour and size are not in the shared title, so compare the three listings (this is listing 1) on the shop page
- Read the ingredients and allergens on the pack
- 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.
Also in this category
- Hydraid Hydration Helper kers1 shop · Amazon.com.be€29.99
- Science in Sport REGO Clear Recovery framboos-cranberry 460 g1 shop · Amazon.nl€35.91
- Amacx Recovery Shake met eiwitpoeder1 shop · bol€54.95
- Powerade ION4 berry en tropical (12 x 500 ml)1 shop · Amazon.com.be€13.00
- Science in Sport REGO Clear Recovery perzik 1,38 kg1 shop · Amazon.nl€64.99
- Amacx Protein Delux whey-eiwitpoeder1 shop · bol€74.95
