Review: Designed for athletes and supported by 18 peer reviewed studies, Endurox R4’s 4:1 carbohydrate to protein ratio increases protein synthesis, glycogen uptake and endurance while decreasing muscle damage.
All natural ingredients include dextrose, maltodextrin, whey protein concentrate, soy protein and cocoa.
It can be mixed with water for a satisfying and great tasting post run drink that speeds muscle recovery and reduces muscle soreness.
4:1 Carbohydrate to protein ratio.
All natural ingredients.
Includes glutamine for additional recovery benefits.
Includes vitamin C.
Not suitable for those with soy or dairy sensitivities.
High sugar so only recommended after strenuous workouts.
The complete recovery package including carbohydrates, electrolytes, protein and the added bonus of glutamine, this is the best post run recovery drink providing you tolerate dairy and soy.
Review: This is another complete package. With its 4:1 carbohydrate to protein ratio, recovery is maximized through top quality plant based ingredients and the addition of turmeric, glucosamine, electrolytes, ginseng and maca.
Yellow pea and sprouted brown rice provide the protein while whole grain brown rice provides the carbs.
Review: With more of a 1:1 ratio of carbs to protein, this shake is a little protein heavy and carb light, but as soy provides the protein for this shake, this is a great whey alternative for those who can’t tolerate dairy.
Contains carbs and protein.
Soy protein for those who can’t tolerate diary.
Contains electrolytes for rehydration.
Includes a range of vitamins.
Mix with your favourite milk and some fruit for a perfect post run recovery drink.
Review: Body Armor Sports Drink is a coconut water based rehydration drink with added electrolytes and vitamins.
It has no artificial colors, flavors or sweeteners and tastes more like a (not too sweet) fruit juice than straight coconut water.
Its single serve packaging is convenient for those on the go (but not environmentally friendly). Users report a great taste and benefits including reduced cramps and dehydration related migraines.
704mg of electrolytes + B vitamins.
Only natural sugars.
Caffeine free so ideal for recovery after evening runs.
Different flavors to choose from: fruit punch, orange mango, strawberry banana.
Doesn’t contain protein.
This is a great option for a refreshing, energizing, rehydrating drink post run, so the best post workout drink for runners if you’re going to be having a protein rich snack with it at some point during the 2 hour window.
Review: 3 key ingredients target muscle soreness and recover: Creatine monohydrate, L-carnitine L-tartrate and Corosolic acid. Creatine (formed from the amino acids arginine and glycine) is the primary draw card of this product, with its benefits for restoring energy at the cellular level.
For runners, creatine has benefits for lactate threshold and glycogen storage (increasing both) while also improving muscle hydration and acting as an antioxidant.
Naturally sweetened with stevia.
No artificial colors or flavors.
Contains a whopping 60 servings per container.
Significantly decreases post-run soreness.
Negatively affects some people’s digestive systems.
A great quality supplement to add to your recovery routine if creatine is something you are considering including. This is the best supplement for recovery after running.
Review: Another great all in one package with a 3:1 ratio of carbs to protein.
Each serving contains 10g of whey protein, 30g of dual source carbs: maltodextrin and fructose and a good serve of BCAAs.
GU’s smoothy powder can be added to your favorite milk with or without other ingredients.
3:1 ratio of carbs to protein.
Includes magnesium, iron, calcium and sodium.
Contains arginine and glutamine for circulation and immune system support.
Doesn’t contain potassium.
The best recovery shake after running with the perfect amount of carbohydrates and protein to begin your begin your recovery and the added benefits of some BCAAs and minerals.
Optimum Nutrition 2:1:1 Recovery
Review: With its 2:1 ratio of carbohydrates to protein and the addition of BCAAs, this shake is close to the complete recovery package provided you don’t mind the sucralose.
Similar to GU’s chocolate smoothy detailed above, the difference here is that ON’s 2:1:1 formula uses a hydrolyzed whey, micellar casein, and egg albumen protein blend together with sugar to reach the 2:1 ratio.
At 34.8 grams of protein per serve, it’s a little more than is needed, but this could be remedied by using half a serving and supplementing your smoothy with some fruit and milk of choice to get some vitamins at the same time.
A convenient all in one recovery shake with an appropriate dose of protein, carbs and some BCAAs as a bonus.
Protein blend includes whey, micellar casein, and egg albumen.
A blend of proteins as opposed to using just whey protein.
Effectively aids muscle recovery.
Protein content per serve higher than needed.
Missing a range of beneficial vitamins and minerals but provided it’s not used as a meal replacement and purely as a protein source then this isn’t too big of a drawback.
This is a good addition to your smoothy regime for its convenient blend of protein, carbohydrates and BCAAs if you like a sweeter taste. The best recovery protein powder for runners.
Review: This herbal turmeric mix contains a prebiotic blend for added benefits to your gut flora, as well as other delicious chai spices such as cinnamon, ginger, black pepper, cardamom, holy basil and star anise, each with their own benefits.
Add it to warm almond milk for a cosy, restorative latte, or into a smoothy with ice and coconut milk for a refreshing shake.
Consuming a natural anti-inflammatory like turmeric is also far more beneficial that synthetic anti-inflammatories in pill form such as ibuprofen, as the anti-inflammatory effects are wide spread and gentle on your stomach without necessarily targeting the localized inflammation that may actually be beneficial in moderation.
The body usually knows what it’s doing so natural alternatives typically come with less side effects.
No added sugar or flavourings.
Easy to add to smoothies or just mix with your favorite milk.
Concentrated turmeric extract contains 42mg of curcumin (active ingredient in turmeric) per 1.5 teaspoon serving.
Versatile, can be drunk warm or cold.
Doesn’t contain fat which can play a role in turmeric absorption.
Doesn’t contain protein so would need to be combined with a protein powder to form the ideal recovery shake.
This is a fantastic option for a recovery drink if used in combination with a protein source, speeding recovery through reducing inflammation.
Review: For a refreshing hydration focused drink, green tea is becoming as popular as chocolate milk for recovery purposes due to its high concentrations of catechins, antioxidants that help repair muscle damage.
For those looking for a recovery drink with caffeine to follow their morning run, a study has shown that green tea is a fantastic choice for supporting endurance and preventing decreases in iron levels.
However, a decaffeinated version will provide the same benefits sans the caffeine!
Skratch Labs Sport Hydration Mix with Matcha and Lemon provides the benefits of green tea along with electrolytes and carbohydrates for optimum hydration.
380mg sodium with magnesium, calcium and potassium.
All natural ingredients.
Less sugar than conventional sports drinks.
Doesn’t contain protein.
For hydrating drink, this ticks all the boxes with electrolytes, carbohydrates and the added benefits of green tea.
A great refreshing choice to combine with a protein rich snack for optimum recovery. This is best recovery drink after long run to rehydrate before you add a protein rich snack.
Michael is a fitness expert and professional home/garage gym builder. His tutorials, guides, and reviews are backed up by his own experience and will definitely help you achieve your goals. He also loves putting mayo AND ketchup on the pizza for some reason!