The Best Recovery Shakes

Earlier today I mentioned about how the Insanity programme recommend taking a recovery shake after your workout. No doubt I'm going to be pretty knackered after each workout (you can see the buckets of sweat coming off the people doing the workout sessions on the DVD), so it's important to drink something that is going to replace the nutrients lost during sweating.

Insanity recommend using their own P90X Results & Recovery shake. Not only does it contain nutrient replacements, but a mix of carbohydrates and proteins that help in muscle recovery. From what I read it looked good, but at almost $50 and shipping it from the US by the weekend was not an option.

One thing the P90X shake talked about was the mix of 4 parts carb to 1 part protein in the shake. They say:

Studies show that with proper nutrition during the first hour following a workout you can increase your body's ability to recover by more than 100%. The key component to maximizing this "window of opportunity" is a formulation of approximately 4 parts carbohydrates to 1 part protein.

I'd already heard the thing about loading your body with carbs straight after a workout from personal trainers at my local gym. I try to go to the gym a few times a week and go for a run at least once a week. Usually after the run I do get muscle ache, but I was hoping that using a carb-protein based shake would help to reduce it.

I looked at a number of online health and supplement retailers to see if they offered an equivalent recovery shake, hopefully to get it delivered before the weekend. My requirements for the shake were:

• A ratio of at least 2 parts carbs to 1 part protein in the shake.
• Contain L-Glutamine (to help my squeaky knees).
• Be low fat.

I looked at the offering from Science in Sport (SiS). They do a REGO Recovery shake which goes for around £24 for 16 servings. This looked good and was developed with Chris Boardman the cyclist. The only thing that put my off was that it contained Aspartane and I like to avoid that as it can cause mouth ulcers.

Next was PowerBar Energize Performance Sports Drink Powder. This is £17.99 for 40 servings, so one of the most cost effective options. I decided against it though because it contained very little protein even though it did have L-Glutamine and no Aspartane.

Finally I came across a product made by MyProtein. They do a product called Recovery XS which has the optimum ration of protein to carbs. It was my lucky day too because it was on offer at £17.99 (from £20.99) and contained 20 servings. It contains an electrolyte blend to replace salts lost through exercise, L-Glutamine and something called Creapure that helps muscle recovery. I thought this was the best deal and it had good reviews on the website so I ordered it.

Here's my spreadsheet summary of the 4 different shakes:



I'll let you know what it tastes like and if I think it works.