Recovery Blends

Recovery blends are a type of protein heavy supplement often taken by athletes and gym goers after a workout, with multiple benefits including muscle repair, rehydration and reduction of muscle soreness. Read our guide to recovery blends for all the information you may need on these worthwhile supplements.

What Are Recovery Blends And Why They Matter After A Workout

Recovery blends typically contain a blend of protein, carbohydrates, fluids and important nutrients, and are usually taken either in a ready made drink format, or in a powder which is mixed with water.

The core goal of a post workout recovery drink is to support the body after exercise. Muscle recovery supplements typically focus on several areas, one of which is to refuel glycogen. This is found in muscles, and depletes following exercise. A recovery drink can boost glycogen levels with ingredients including protein and amino acids, which help to repair muscle more strongly than before.

A post workout recovery drink is also a great way to rehydrate after exercise, by replacing fluids and electrolytes lost through sweat, particularly during high intensity training, cardio training or in warm conditions. Sodium and potassium are the key ingredients which support rehydration.

If you're thinking about how to recover after workout, it can be good to know that recovery blends also help with the reduction of muscle soreness. They often contain anti-inflammatories or antioxidants such as vitamin C, glutamine or turmeric to support this.

How Protein And Carbohydrates Work Together In Post Workout Recovery Drinks

Combining protein with carbohydrates is ideal to help the body recover quickly. Protein and carb recovery works in a couple of different ways. Firstly, the carbs will replace glycogen - energy stored in muscles, which depletes during exercise. Protein, in the form of amino acids, is useful for muscle repair and growth. These two things combine to increase the body's insulin response, ensuring the body can use glucose to restore glycogen to the muscles, repairing them promptly.

Typically, there will be a ratio of three parts carbohydrate to one part protein in muscle recovery supplements which are aimed at athletes who have completed lengthy, or even endurance length workouts. Muscle recovery supplements containing a ratio of 2:1 or 1:1 carbs to proteins are more suited to athletes who have been doing strength training or moderate intensity training sessions.

Faster recovery between sessions is particularly important for some athletes, such as those who train more than once a day, people who are perhaps competing in back to back events, or anyone who needs to reduce their overall muscle soreness and fatigue if they're training on several consecutive days. This is where recovery blends can really help.

Recommended Protein Intake In Recovery Blends from GymSupplements.com

For muscle repair following a workout, it's advisable to consume a recovery supplement that contains between 20 - 30mg protein per serving. This sized serving will have the right amount of amino acids to support muscle recovery, without affecting the digestive system. It's worth noting that athletes with larger builds may need slightly more.

There are some key differences between whey and plant proteins. Whey, which is dairy based, is quick to be digested within the body. Optimum Nutrition Gold Standard 100% Whey Protein, for example, is a product which contains the optimal amount of amino acid proteins in whey format, to support UK gym goers to hit their protein intake targets.

Plant based protein supplements are not dairy based at all, making them [suitable for vegans]. They're often a blend of pea and rice. They're slightly slower digesting, but still effective for boosting protein intake nicely after a workout.

For both whey and plant based recovery drinks, it's wise to select a trusted brand such as BSN, Optimum Nutrition, Applied Nutrition of Per4m to ensure a tried and tested ingredient set.

Choosing The Right Recovery Blend For Your Training Goals

It's important to select the right recovery blend for your individual training goals. Let's look next at a guide to recovery blends depending on your session length, body composition goals, and sport type.

Higher carb blends are well suited to endurance style training - marathon training, cycling, or for people who enjoy longer gym workouts of 90 minutes plus. These higher carb products are also ideal for people whose goal is to bulk out a little, particularly where they can't consume enough from their diet alone to add mass.

Protein focused drinks, which support muscle repair and growth, are ideal following gym sessions of 60 minutes or less, and training of moderate intensity. In terms of body composition goals, protein heavy drinks are best suited to people who wish to gain muscle, but not fat.

For any athletes completing more than one training session in a day, a higher carb and protein blend is ideal.

Key Ingredients To Look For In Muscle Recovery Supplements

Additional ingredients included in recovery blends support the body after workouts. Electrolytes, including sodium, potassium and magnesium, are minerals which can replace the minerals lost during sweat, while BCAAs (branched-chain amino acids) such as leucine, isoleucine and valine reduce muscle breakdown after particularly intense training.

Creatine supports the body's replenishment of ATP - the body's main energy source, which is essential for strength recovery and being prepared for the next training session.

In terms of how to recover after workout, anti-inflammatory ingredients in some muscle recovery supplements, such as curcumin, can reduce inflammation and muscle soreness - keeping gym goers comfortable and energetic following a workout.

When To Take A Post Workout Recovery Drink For Best Results

Recovery blends are ideally consumed about 30 to 60 minutes after training. At this point, the is primed to absorb nutrients and wants to begin repairing muscle. This is sometimes referred to as a 'post-workout window'.

For the majority of gym users who are training once a day, having a shake within an hour is optimal.

Athletes who are training multiple times a day or competing on consecutive days, the timing of recovery blend consumption is more important. Ideally, they should consume a post workout recovery drink as soon as possible after the first training session to help speed up the glycogen replenishment and muscle repair before the next workout. This should improve performance and reduce fatigue.

In terms of fitting shakes in around meals, it can easily fit in before lunch following a morning workout. Likewise, lunchtime workouts and evening workouts can be followed immediately by a shake, with a light protein snack before bed if required.

Real Food, DIY Shakes And Ready To Drink Recovery Blends at GymSupplements.com

There are a number of different formats for recovery blend drinks, including homemade smoothies, ready to drink options and shaker bottle powders. Each comes with some pros and cons.

Homemade smoothies are popular because athletes can choose their own ingredients and add fresh fruit or whole foods such as nut butters, and adjust the levels of protein and carbohydrate macros. They're also tasty! On the flip side, they can take a bit of time to prepare, which is inconvenient for busy athletes, and the costs can add up, depending on ingredients.

Compare homemade smoothies, shaker-bottle powders and ready-to-drink options, listing pros and cons for convenience, cost, ingredient control and taste so readers can decide which approach works best for them.

Shaker-bottle powders are very easy to mix and often a popular choice. Athletes can control the amount of powder and therefore protein levels, and they often work out quite cheaply per serving. A multitude of flavour options exists, too. However, users have to mix it themselves and the taste quality can vary by brand.

Ready-to-drink options are arguably the most popular. They're super convenient, with no mixing or preparation required, making them good for busy days. On the other hand, they can work out a little more expensive, and athletes have somewhat less control over ingredients and calories.

Common Recovery Blend Mistakes To Avoid

It's wise to be aware of some common errors when it comes to post workout recovery.

It's not a good idea, for example, to skip carbohydrates altogether, since they are important for glycogen replenishment. Likewise, don't rely on sugar-heavy drinks: while they're sometimes marketed as being good for workout recovery, they lack any meaningful nutrients and can add empty calories. A whey or plant based recovery supplement is far more beneficial.

Be careful also not to misjudge the portion size of post workout protein and carb recovery drinks: too little protein and carbs reduces the efficacy of the drink following a workout, while too many might result in unwanted weight gain.

To avoid these errors, simply ensure your chosen recovery blend, ideally from a trusted source and brand such as Optimum Nutrition, includes both protein and carbs in the right amounts. Always check the recommended serving size on the label.

Avoid other drinks which are high in added sugar, and continue to eat balanced meals and drink plenty of water throughout the day [2]. This approach helps muscles repair faster, restores energy, and keeps the body hydrated.

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Guide To Recovery Blends FAQs

How soon after my workout should I drink a recovery blend for best results?

For casual gym goers, it's ideal to consume a recovery blend within 30 to 60 minutes of completing your workout. This is the optimal post workout window to support muscle repair and replenish minerals lost through sweating. High intensity athletes, or people who are training more than once a day, are advised to consume their recovery blend as quickly as possible after the first training session.

What is the ideal carb to protein ratio in a post workout recovery drink?

The ideal carb-to-protein ratio in a post-workout recovery drink is typically 2:1 or 3:1 (carbs to protein), depending on the workout's intensity. Higher ratios of 3:1 are more suited to longer or endurance workout sessions, while lower ratios are optimal for moderate intensity training sessions.

Do I need a specialised recovery blend or will a normal protein shake be enough?

For casual gym goers, that is to say, people who do a moderate intensity workout a few times per week, a protein shake is likely to be adequate as long as the person is also consuming a healthy, balanced diet and plenty of fresh drinking water. However, a specialist recovery blend can support the body post workout with replenishment of minerals, and muscle repair. A specialised recovery blend is a must for athletes who do endurance sports, or who complete multiple or high intensity workouts each day.

Can recovery blends help reduce muscle soreness and improve performance in my next session?

Yes, recovery blends can play an important role in reducing muscle soreness, thanks to the inclusion of anti-inflammatory compounds, such as antioxidants. This can make recovery feel more comfortable, and therefore, improve performance in your next session - particularly if it means you don't feel fatigued and achy.