Recovery drink

Science in Sport REGO Clear Recovery framboos-cranberry 460 g

Recovery drink

Science in Sport REGO Clear Recovery framboos-cranberry 460 g

Science in Sport REGO Clear Recovery in raspberry and cranberry, in a 460 g tub.

What you get

  • Recovery drink powder
  • Raspberry and cranberry flavour
  • 460 g tub

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.

TypeMake-upPlus pointDrawbackSuits
Carbohydrate plus wheyAbout 3 : 1 or 4 : 1, 20 g proteinQuickly absorbed, complete proteinContains milk (lactose)Hard rides, quick recovery
Plant protein and carbohydrateAbout 3 : 1, 15 to 20 g proteinDairy-free, often lactose-freeTexture can be grainyVegans, milk allergy
Chocolate milkAbout 3 : 1 to 4 : 1, roughly 8 g protein per 250 mlEasy to find, adds fluidBulky, limited shelf lifeAt home, shortly after the ride
Protein powder aloneUsually 20 to 25 g protein, almost no carbsFew calories, plenty of proteinDoes not refill glycogenEasy rides or rest days

A general guide. Brands and formulas differ, so read the packaging.

Choose it if

  • You want to taste before buying a big pack.
  • You prefer a fresh red-fruit flavour.
  • 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

  • If you use it often, a larger pack is more practical.
  • 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

  1. Take it soon after the ride

    Drink it within an hour of finishing. Your body takes up carbohydrate and protein best then.

  2. 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.

  3. Sip steadily

    Take it over a few minutes, especially if your stomach is unsettled after a hard effort.

  4. Follow with a meal

    Eat a proper meal within a few hours, with vegetables, wholegrain foods and protein.

  5. 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

  • Read the label for ingredients and allergens.
  • The number of servings is not stated.
  • 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 available as

The same product line with a different size or version, compared on price per unit.

VersionFromPrice per 100 g
Peach, 1.38 kg€64.99€4.71Best value per 100 g
Raspberry-cranberry, 460 g You are viewing this one€35.91€7.81

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