My personal favourite for value and taste was the Wiggle recovery drink. It surprised me as I thought the lower cost would mean it might not mix as well or might taste artificial. The SiS rego offers the best option for those racing who need to ensure sport supplements are batch tested and not contaminated – OTE also offers this but at a higher price and I wasn’t as keen on the taste, personally. And for them, SIS Rego Rapid Recovery is a great option, along with a convenient way to get rid of some of that spare cash that keeps getting in your way. Stupid piles of money to trip over… If the session is very hard, then a cool-down (a period of 10-20 minutes of very low intensity riding) has been found to be beneficial for clearing the built-up fatigue metabolites that come from intense or prolonged exercise. This can also be done with both active and passive stretching after a session. When people do that, they can start to overcompensate the amount of calories that they burn off, and their workouts end up leaving them with less than optimal results.

All the drinks would be beneficial to add into a recovery routine for those who train intensely during the week, or are perhaps time limited, so post session meal prep is more difficult. I always advise that people should try to get their macro and micro nutrients from their diets, but I also found that having these shakes was very effective with a hectic work/life/training schedule during the testing period. Just a few minutes after the ride, it is all about hydration more than anything. There is a lot of lost fluid, especially if the conditions are a little hot. The formula can help to fight off any levels of heat dehydration, which is perfect for those who might not necessarily be in the habit of consuming a drink after a ride. This creates a little bit of a healthier habit, all while doing it in a tasty way.Eventually, riders will want to have a full meal to complete their recovery process. This can happen two or three hours after a ride, but it is important to get some of those nutrients from foods that can’t be found in any recovery drink. Carbs wise, you should be consuming in total (from drink and additional food) between 60-100 grams of carbohydrate, depending on the duration of the training, the intensity, and the training you have in the following days. One popular option is to use some whey protein mixed with peanut butter and a banana. They are all pretty easy to mix together, and it tastes good to the vast majority of people. Benefits Of Post Cycling Recovery Drink? Science In Sport, AKA SIS, is fueled by science to be the world’s leading performance nutrition brand, at least according to them. They’re trusted by athletes to deliver proven performance, which includes when it’s time to recover from a grueling effort, which is where SIS Rego Rapid Recovery comes in.

Psychological benefit to taking an expensive recovery drink helps you think you are maximising your recovery from a hard session. It is really just a matter of finding a balance, and only drinking chocolate milk as a recovery drink. Drinking it too much, each and every day, could cause some issues. I sometimes get a soya based recovery drink, more for variety than anything. I find the problem with too much whey Protein is that it can make you a bit windy, if you know what I mean. Whether you’re a gym rat, runner, cyclist, swimmer, field athlete, or anyone else who enjoys intense workouts, it’s likely you’re already aware of your post-workout need to recover. This means that along with rest, sleep, and active recovery, you need to get your muscles the proteins, glucose, vitamins, and minerals they need to rebuild and flush away toxins. You’re probably also aware that the best time to get recovery nutrition into your system is immediately after your workout, and preferably in liquid form for speedy uptake.

Each serving provides a whopping 22g of protein, coming from a combination of pea and fava bean isolate, meaning the full amino acid profile is covered. With only 3.9g of carbs per serving, you'll need to ensure that your glycogen stores are topped up post-workout by some alternative source of carbohydrate, such as an oat-bar or a larger helping of pasta with a meal. Not everyone will end up being a fan of the recovery drink, simply because it is a little more on the expensive side. Some of the benefits of drinking a recovery drink might not be noticeable right away. The good news is that as time goes on, people start to realize just how much value they bring to the table. Fights off bad diet decisions The For Goodness Shakes Recovery drink was as close to perfect as possible for. Not only a great ratio of carbs to protein, but also a good profile of vitamins and minerals for hydration and recovery. Obviously not lactose free, but using milk as a base gives a great source of protein and calcium (great for cyclists where bone mineral density is important), but also very good for hydration post exercise.

Use REGO Rapid Recovery Powder within 30-minutes after exercise to achieve maximum recovery benefits. Simply add 50g of powder (approximately three full scoops) to 500ml of water in a shaker bottle and shake well to achieve a smooth consistency. Avoid mixing with milk as it will slow down the rate of absorption. For you, hitting the gas station means hitting the short and medium-chain carbs immediately after (or during) your workout, which has the added benefit of you being able to enjoy something sugary that’s guilt-free. The smaller sachets don’t really offer either enough protein or carbs for recovery from a hard session. The ratio is good, but the total content is low. To get enough protein, you do need the full two-sachet dose – but that will constitute a meal replacement for most people, with around 340kCal of energy content. Studies have shown that the optimum ratio of carbs to protein is 3:1, with maltodextrin and fructose or similar being ideal types of carbs to complement the protein. Not really interested in paying for something that is pre-made? Homemade recovery drinks might be the solution that makes sense for some riders.While we’re told a 4:1 or minimum 2:1 carb to protein ratio is the best, this near 1:1 product does seem to be helping ease fatigue, repair muscles and do what it says on the tin. It’s also very popular. Whether that’s because it is aimed at a slightly different market than other post-workout drinks (runners, cyclists as opposed to bodybuilders or gym fanatics) is unclear. Perhaps they have different requirements, or need slightly less carbs to notice a difference in recovery. After a ride you should ideally consume fluids with adequate salts, and with the fluid amount recommended being 1.5x the amount that you lost during exercise. However, this isn’t always easy to measure, so drinking to feel is the easiest and still very effective practice.