Why are Recovery Drinks Important?

When you undertake physically demanding work or run or intensively train  in the gym, your body uses up a lot of its energy reserves and your muscles are put under strain.

Muscle cells are damaged and glycogen stores are depleted during exercise, which is a natural part of muscle development. New muscle cells grow and repair themselves to become stronger. However, this process slows down significantly without proper nutrition or adequate rest.

Restorative drinks provide the body with the nutrients it needs in a form that allows for very quick absorption. They give the muscles what they need to enable efficient recovery, therefore supporting overall development.

Generally speaking, a recovery drink is an extremely effective solution when it comes to ensuring that the body gets enough protein and carbohydrates quickly after a sporting performance. The body is also very receptive to different nutrients.

What Ingredients are Used in Recovery Drinks?

The ingredients used in recovery drinks vary from product to product, but are always carefully selected to serve different aspects of the recovery process. Here are some of the key ingredients used in recovery drinks.

Proteins

If we talk about the most important ingredient in a recovery drink, it's definitely protein. Muscles need protein to develop, as it provides amino acids to repair micro-damage caused during training and supports muscle-mass growth.

The most common source of protein in recovery drinks is whey protein, as it is quickly absorbed and packed with all the essential amino acids. In addition to whey protein, other sources of protein include caseins. They are absorbed much more slowly by the body, which is why they are usually consumed when the body has to cope for several hours without nourishment. For this reason, casein is an excellent pre-bedtime protein.

In addition to the two above, recovery drinks also use plant-based nutrients such as soy or pea protein.

Carbohydrates in soft drinks

After protein, carbohydrates are perhaps the second most important ingredient in recovery drinks. The body's glycogen stores are depleted during a consuming sporting performance and need to be replenished as quickly as possible.

Carbohydrates play a key role in this process, as they are the body's primary source of energy. Maltodextrin and dextrose are fast carbohydrates that help energy stores to recover quickly after exertion.  

BCAA - Branched Chain Amino Acids in recovery drinks

BCAAs are a very common ingredient in recovery drinks, as they support protein synthesis and help reduce post-workout muscle soreness. Leucine is the most important BCAA in this respect, as it is the main amino acid that has been studied to accelerate muscle growth.

Electrolytes in recovery drinks

The body loses a significant amount of important minerals under stress, such as magnesium, sodium and potassium. Maintaining electrolyte balance is extremely important as it helps regulate nervous system function and fluid balance.

Glutamine

Glutamine is also an important amino acid and is often used in recovery drinks. Glutamine intake has the potential to relieve muscle pain and is an effective immune support. In addition, glutamine also replenishes the body's glycogen stores, making it an important ingredient in recovery drinks.

How soon after a workout should a recovery drink be consumed?

The recovery drink should be consumed as soon as possible after a sporting event or exertion. The general guideline is no more than 30 minutes after the end of exercise. This half-hour "rule" refers to the so-called anabolic window, during which the body is very receptive to nutrients. Efficiently absorbed proteins and carbohydrates enter the muscles and pump them full of energy to start the repair process. 

It is worth bearing in mind that if your training session is of considerable length or intensity, it may be sensible to have a small snack during it. This will give your body new energy during the effort, which can further enhance your recovery.

Different types of recovery drinks

Today, there is a huge variety of recovery drinks on the market, designed specifically for different needs. Some products have a remarkably high protein content, while others contain more carbohydrates to restore energy reserves.

In addition, there are also products for endurance athletes or strength trainers, for example. Here are a few different options.

Whey protein-based recovery drinks

These preparations are unsurprisingly the most popular, as whey protein is quickly absorbed and is an effective aid in repairing minor muscle damage. Whey protein-based products are suitable for consumption after heavy strength training, for example, when protein synthesis is at its peak.

Plant-based recovery drinks

Vegetarian-friendly recovery drinks are now more popular than ever before. They contain plant-based proteins such as soy, rice or pea protein. These recovery drinks are a great choice if you want to avoid animal-based supplements.

Recovery Drinks for Endurance Training

These drinks tend to have a significantly greater carbohydrate content, as energy consumption is very high in endurance sports. These products help to restore energy levels and replenish depleted glycogen stores.

Can I Make My Own Recovery Drink?

Yes you can! Although the market today is full of ready-to-buy options, some people prefer to use the most natural ingredients possible and make their own recovery drinks. This can be done fairly easily using peanut butter, banana and milk, for example. This  combination provides a good mix of carbohydrates and protein.

A simple blend of protein powder and fruit can work just as well as ready-made products. However, if you don't want any fuss in the kitchen, the products on our website are suitable for every occasion. All the recovery drinks in our range meet strict criteria, contain the very best ingredients available and are made in the most user-friendly way possible for your complete convenience.

Final Words

The main role of recovery drinks is to ensure that the body gets enough of the right nutrients post-workout. These drinks reduce post-workout muscle soreness, aid recovery and help improve overall physical performance.

The benefits of recovery drinks have been proven time and time again. These superb drinks can help you optimise your training and support your body's overall wellbeing.