10 Best Recovery Drinks for Runners Tested & Compared


If you are on the hunt for the best recovery drinks for runners then you have come to the right place!  Here you will find our top 10 picks, along with their Pros & Cons and what to look for before making your purchase.

As avid runners, our bodies undergo a lot of stress and quickly deplete our energy reserves.  Since we have to deal with these factors as runners, it is important we replenish the electrolytes and fluids we lose during our workouts. So, how do you ensure you keep your body in the best condition possible after a difficult run? By using the best recovery drinks for runners you will be able to deliver the nutrients and energy your body needs after completing an intensive run.

With all of the options available, it can be difficult to pinpoint the best recovery drinks for runners. So, we took into consideration the many issues runners face and compiled a list of the top 10 best recovery drinks currently available to tackle these issues. Continue reading below to learn more about our top picks!

Last Updated: August 16, 2018
By Lyndsey Lee:

Unfortunately, the Gatorade Recover Protein Shake (Chocolate flavor) is no longer available at this time. We did add to this article the Owyn Vegan Protein shake as a delicious subsistute!

Owyn Vegan Protein Shake Vanilla
  • Owyn Vegan Protein Shake Vanilla
  • 5 out of 5
    Our rating
  • Comes prepared
  • Price: See Here
Labrada BCAA Powder
  • Labrada BCAA Powder
  • 4.8 out of 5
    Our rating
  • Muscle recovery
  • Price: See Here
Jacked Factory Power Build
  • Jacked Factory Power Build
  • 4.6 out of 5
    Our rating
  • All natural
  • Price: See Here

10 Best Recovery Drinks for Runners

1. Owyn Vegan Protein Shake

1. Owyn Vegan Protein Shake
100% Vegan & Gluten free. Owyn is made from plants and has amazing health benefits for athletes. This shake has all 9 amino acids and helps enhances muscle recovery when drinking. Has an 18 month shelf life and doesn't need to be in the refrigerator unless it is opened.

Has all 9 amino acids

100 % Vegan

Gluten Free

Plant Based Ingredients

Enhances Muscles



2. Labrada Nutrition BCAA Powder

2. Labrada Nutrition BCAA Powder
This BCAA formula provides athletes with necessary amino acids/BCAA's and L-Glutamine to properly fuel your body after your workout, replenish what it lost, and help your muscles recover much more quickly.
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Amino acids allow your muscles to recover much more quickly and help you build and define lean muscle at a much faster pace. Labrada's BCAA mix utilizes a highly fermented formula of Leucine, Isoleucine, and valine amino acids. This highly concentrated formula ensures you recover, so you don't have to wait around for your muscles to heal before your next workout.

BCAA's are important because they provide your body with necessary supplements that aid your body's recover. Many athletes and runners focus on replenishing their electrolyte levels (which is imperative as well) but neglect to incorporate an amino acid formula. Long-distance runners, CrossFit Athletes, Power Lifters, and all athletes who either exert their muscles, or are working specific muscle groups out frequently, need to make sure they provide their bodies with the proper amounts of BCAA post workouts in order to adequately--and efficiently--heal.

3. Jacked Factory Power Build

3. Jacked Factory Power Build
This product is one of the best recovery options out there. It utilizes all natural ingredients to provide you with the amino acids, vitamins, and supplements you need to quickly recover and encourage muscle growth. It is easy to use and will not cause any stomach issues.

4. Legion Recharge

4. Legion Recharge
Legion is one of the most recognizable brands out there, and as a result it carries a bit of a higher price. However, the extra cost seems to be well worth the overall functionality that Recharge is able to deliver.
  • Contains nothing but natural and healthy ingredients so you can rest easy knowing that you’re only putting the best possible substances into your body that you work so hard at maintaining.
  • Some of the most notable ingredients for Legion Recharge include creatine monohydrate, l-carnitine and l-tartrate, corosolic acid, and naturally sweetened flavors.
  • If you don’t completely love Legion Recharge, the company gives you 60-days to return the item for a 100% money-back guarantee.
  • Lass around 4 to 6 weeks depending on how often you drink it.
  • Has a great taste!
  • Gassy side effect

5. Optimum Nutrition 2:1:1

5. Optimum Nutrition 2:1:1
While the upfront cost of Optimum Nutrition might seem high, you’re getting a bottle that weighs in at 3.73 pounds. That right there is going to last you for an incredibly long time, and it allows this to have an incredible bang for your buck.
  • Thanks to the 2:1 carbohydrate-to-protein ratio, your muscles will be able to regain the fuel they lost during your run at an incredibly fast and rapid pace.
  • GMP certified to ensure that you’re only getting the best of the best possible ingredients.
  • Very good taste when compared to the competition.
  • Extremely competitive price.
  • Because of the clumpy nature of the mix, it’s a bit difficult to mix with a regular spoon.

6. Mike’s Mix Recovery Drink

6. Mike’s Mix Recovery Drink
Once again, we’re looking at a recovery drink mix with some exceptional value. You’re getting an even better deal here than the previous drink we just looked at, so if saving money is a big concern for you, Mike’s Mix is absolutely going to be one of the best options for you out there.

7. Vega Sport Recovery Accelerator

7. Vega Sport Recovery Accelerator
Each container will get you about 20 servings. The cost here is quite fair considering how well the product is advertised to work, but if you find yourself taking this frequently, costs could add up quite quickly.
  • Ingredients are entirely plant-based, ensuring that you’re getting some of the best and most natural ingredients possible.
  • 4:1 carb-to-protein ratio allows your muscles to effectively replenish glycogen more quickly and effectively than other brands.
  • Total of 23 ingredients to help increase the effectiveness of your post-workout recovery.
  • Vegan, glute, dairy, and soy-free.
  • Although the ingredients are plant-based, they are not organic or products of whole food.

8. Osmo Nutrition Powder

8. Osmo Nutrition Powder
The special thing about the Osmo Nutrition Women's Hydration Powder is that it was formulated specifically for women. This is important because athletically and physiologically women are much different from men and their bodies both have different needs. Osmo based this formula on research conducted specifically on the needs of women athletes and what their bodies need to recover.
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Osmo hydration is specifically designed to enhance the body's electrolyte absorption. It utilizes Glucose, Sucrose, and Sodium to do this, while still maintaining low Carbohydrate levels.

Osmo also uses natural sugars and flavors.

While the active Hydration is used during workouts it is also an excellent post workout option. Like any sports drink, it will replenish and revitalize you if taken throughout your workout and will do the same if taken post workout--it all depends on what your body needs and what you are looking for.

9. Nuun Hydration tablets

9. Nuun Hydration tablets
The Nuun Hydration tablets have been available for a few years now and they are a tried and true form for electrolyte replacement. These tablets are highly affordable, easy to use, and come in several different flavors.
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Nuun Hydration tablets are really easy to use--you simply mix them with water and you're ready to go.

They are low in calories and not too sweet. They also utilize Sodium, Magnesium, Potassium, and Calcium for electrolyte replacement and provide athletes with the adequate amount of electrolytes they need post-workout.
  • Highly affordable
  • A large variety of flavors available 
  • Low in Calories
  • Not too sweet
  • Replenishes electrolytes with sodium, magnesium, calcium, and potassium
  • Not sweet enough for some users

10. Body Armor Sports Drink

10. Body Armor Sports Drink
BodyArmor is an easily accessible and highly affordable sports drink that will provide runners and athletes of all types with adequate nutrition and supplements to replace what they lose during their workouts. It is also one of the healthier and more organic options currently available.
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This sport drink provides athletes with electrolytes, antioxidants, and other nutrients that they lose during their workouts. Unlike many other sports drinks, it isn't packed with additional sugar, dyes, and unnecessary preservatives and ingredients that diminish the drink's benefits.

Instead od additional sugar or high fructose cornsyrup, BodyArmor utilizes natural sweeteners and flavors to deliver the perfect flavor. They also cutout ingredients like gluten, caffeine, nuts, additives, and preservatives--making it user friendly to all athletes. So, if you are looking for an effective, healthy and organic this is the perfect recovery drink for you.

Since so much energy is used by your body during a  long-running session you need to ensure you are properly refueling your body.  While not every run will require that you do this, it is great to get in the habit of properly refueling and recovering after each and every run.

The Criteria We Used to Find the Best Recovery Drinks for Runners

Mom always told you that breakfast is the most important meal of the day and to always eat your veggies–and guess what, she was right! However, if you’re a runner or any type of endurance athlete or weightlifter for that matter, then you know how important the post-workout recovery process truly is. If you want to increase your endurance and overall performance then you need to ensure you are receiving the proper amount of macros (protein, carbohydrates, and fats). Furthermore, it is highly important to replenish your electrolytes, aminos, and fluids. In order to see the best results, you need to make sure you replenish your body in the right window of time after your workout.

So, I am sure it comes to no surprise when we say that nutrition is a HUGE component of muscle repair and body composition. In fact, you may have heard of the 70/20/10 rule when it comes to body composition – our diet makes up 70 percent of the reason our body compositions are what they are, with only 20 percent being from exercise, and ten percent from genetics. The post work out recovery snack, meal, or drink can make all the difference in helping you reach your goals, and we have provided you a great list of some of the best recovery drinks to help you get started! Below is a list of some of the criteria we used to judge different recovery drinks when finding the right ones to include in our list.

Quality and Effectiveness of the Drink in Promoting Recovery

In order for a recovery drink to adequately do its job in helping you recover, a few essential things need to happen. First, timing is everything. Studies suggest that the golden window of opportunity to get the most out of your post-exercise recovery drink or snack is within 20 to 30 minutes after completing your workout. The longer you wait to properly nourish yourself, the more your body’s ability to refuel and repair itself diminishes.  (And we all know what can happen to our moods and general demeanor when we let ourselves get overly “hungry”… the “hangry” becomes all too real!)

Secondly, it is all about what is going into your recovery drink, which in turn, goes into you! You might have heard of the 4:1 ratio of carbohydrates to protein, and were just never sure what exactly that meant. This ratio of 4:1 (though some studies suggest 3:1 works equally as effectively) is what allows for the most efficient recovery of the muscles and body after a hard workout, and refers to the totals (in grams) of each in your recovery meal. So, for instance, a post workout drink that contains 40 grams of carbs and 10 grams of protein fits well into the 4:1 ratio. But why this ratio? Well, both carbohydrates and protein help restore your energy levels. Energy is stored in the form of glycogen (“glucose”) which is part of the reason why more carbohydrates are necessary.

Studies also show that protein, aside from directly growing and repairing the muscle fibers, actually assists in helping the body more efficiently absorb the energy from carbohydrate. One benefit of purchasing recovery drinks and protein powders is that they come conveniently pre-made with the proper ratio of carbs to protein – giving you the most effective post-workout recovery fuel you can have. But it is also important to not settle for a recovery drink of subpar quality. Specifically, the drinks on our list use high-quality protein and carbs. The best, most effective type of carbohydrates in a recovery drink is simple carbs (as opposed to complex) because they can be effectively digested in the short window of time after a workout that you should drink them. Check and see which type of protein is in your recovery drink as well.

There are two types of protein that are most commonly consumed as post-workout protein supplements, and both are natural dairy byproducts, derived from milk. (It is important to note that you can also consume other types of protein from other animal or plant sources in your recovery snack or drink and still reap the benefits of muscle recovery, healing, and repair. Milk proteins just happen to be the most commonly used in recovery drinks on the market today).

The first, casein, is a slow digesting protein. Upon entering the acidic environment of the stomach, casein peptides become denatured and form a kind of gelatinous ball of casein. For that reason, many athletes choose to consume casein just before bed so that their bodies might have a slow digesting protein source to tap into to refuel and recover throughout the night while sleeping. The second, whey protein, is more commonly consumed as a post-workout recovery supplement because it is emptied from the stomach faster and the body more readily absorbs it. Therefore, it works to recover and rebuild muscles more quickly because it has higher levels of leucine (a critical amino acid in building muscle).

Whey also tends to be cheaper than casein. You also might see recovery drinks and protein powders that are marketed as containing “whey protein isolate.” This is just a “purer” form of whey protein, in that more fats, sugars, vitamins, and minerals, and lactose is stripped out of the whey. So what if you want to reap the fast acting recovery benefits of whey and the slow digesting recovery benefits of casein, without having to remember to take multiple forms of protein and recovery drinks every day? Simply mix your whey protein powder with milk (in which casein is the most abundant protein) after a workout and speed up the refueling and healing process all day!

 Other Ingredients That May Be In Your Recovery Drink

We have talked about the importance of the right amounts of protein and carbohydrates in your recovery drink to best help in healing and refueling your body, to get it ready for your next intense track workout or long run. But the best recovery drinks, like the ones included in our list, will also contain additional ingredients that further assist in the recovery process. Branched Chain Amino Acids (BCAAs) are specifically helpful in the recovery process, and many recovery drinks and powders are fortified with BCAAs. Having an efficient amount of amino acids in your diet (the building blocks of protein) ensures that your cells deliver these amino acids where they need to go during protein synthesis: to recovery muscle fibers to stimulate growth and repair after a workout. BCAAs are especially helpful amino acids in protein synthesis, as long as you have at least three grams present in your recovery drink.

The three branched chain amino acids, isoleucine, leucine, and valine, are all found in milk products (another reason why milk-derived proteins like whey and casein are the most common form of protein used in recovery drinks). When consumed with a carbohydrate, BCAAs are the most efficient amino acids to repair and refuel your body after a workout.  They also have been proven to decrease overall soreness caused by an intense run, and when paired with exercise, they may help promote fat burning and weight loss because leucine specifically helps you to feel fuller by improving your sensitivity to the hunger hormone leptin.

Aside from BCAAs, two other critical ingredients to look for in a recovery drink are antioxidants and creatine. Antioxidants block free radicals, which cause a cellular breakdown. Therefore, protecting against free radicals means protecting against muscle cell breakdown. The fewer muscle cells that are broken down, the less damage that is done to your muscles, and so will result in a faster recovery period.  As for specifically helpful antioxidants, vitamin C is specifically beneficial in reducing inflammation and fatigue, and may even help reduce muscle pain brought on in subsequent hard workouts.

Vitamin E is also helpful; when taken along with vitamin C, studies suggest it may help reduce a bad case of DOMS (delayed onset muscle soreness) in the days following a bad workout because it works to actively break down lactic acid (the suspected cause of DOMS). For those of you wondering about creatine (a supplement typically promoted as a PRE workout supplement), hear us out. Creatine provides quick digesting energy, and thus makes sense as a pre-workout supplement. But consider your muscles right after you just had a tough run – they are tired (which is why you need a recovery drink in the first place). But just like you need a cup of coffee in the morning to get going to perform at your best, your muscles need a source of energy in order to most effectively carry out the protein synthesis process and be able to most efficiently use the carbohydrates, protein, and BCAAs to recover and repair.

Aside from the ingredients that are good for you and that you definitely want to see listed on your label, there are some ingredients that you probably DON’T want to be added in your recovery drink. Added sugars, while they do provide a carbohydrate source, often times will just end up adding unwanted calories (that might just negate all the calories burned from your workout) and potentially have an overly sweet taste. You might also be trying to avoid sugar substitutes like sucralose and aspartame; even though they are calorie free, many people have a strong aversion to the taste, and some have experienced unwanted bloating, gas, and stomach cramping from sugar substitutes.

The Overall Value of The Recovery Drink

For our intents and purposes, we gauge the value of a product off of more than just cost. While price is certainly important, (hey, we know how expensive being a runner can become once you start investing in high-quality gear, attire, nutrition, and supplements) we also consider how much of the product you will get out of a one time purchase, the quality of the product, the convenience of each product (saving time adds a ton of value!) and in this case of recovery drinks, the amount of protein, carbohydrates, and other important ingredients that are contained in each.

The price range of the recovery drinks on our list range from just over $20 to nearly $60. This is the total price you will pay for one unit of the recovery drink (i.e. one container or a case of individual bottles). However, this overall cost does not tell the full story. It is important to pay attention to per serving or per unit cost as well. Knowing the per serving cost of your recovery drinks can really help you find the one that gets you the most for your money. For instance, the cheapest container of recovery powder on our list is about $22. However, there are only 12 servings in the whole case, so you are looking at a per serving cost of $1.78. Compare this with another brand on our list that retails for $55 per container, but has a whopping 74 servings, and comes in at under 75 cents per serving! That can mean a huge difference in cost to you in the long run, especially if you are a daily (or even twice daily) runner and want to consume a recovery drink after each workout.

And for recovery drinks, choosing ones with as close to a 4:1 ratio of carbohydrates to protein is key, and definitely adds to the overall value of the product. Several on our list have close to perfect ratios, including the Vega Sports Recovery Accelerator (technically it has a 5:1 ratio) and Melissa’s Mix Recovery Drink for Women (38 grams of carbs, 9 grams of protein). As for convenience, only one on our list is a pre-made recovery drink that will save you the time of having to mix yours up yourself, and that’s the Gatorade Protein Recovery Shake. Its nutrition stats are great too, as it has 45 grams of carbs, 20 grams of protein, and 50 percent of your recommended daily amount of calcium. The bottom line is to first check per serving costs of the product you are interested in, and then read the labels and know what you are getting!

The Taste and Texture of the Recovery Drink

The functionality of your recovery drink is definitely important. It has to do its main job and help you recover from your tough workout. And from its total cost and convenience level, it needs to fit well into your lifestyle. But all that is to say that you don’t need to sacrifice taste and a pleasant food experience. While taste is individually preferential and everyone’s preferences are different, one way to gauge taste is accuracy. Or in other words, does the flavor actually taste how it should? Does the strawberry recovery taste actually taste like strawberry? Chocolate like chocolate and french vanilla like french vanilla?

The products on our list are true to their flavor and taste like they are marketed. Another important factor, and often a deterrent for many folks especially when it comes to powders, is texture. First off, the texture simply has to be palatable because not only is it are to swallow an unpleasantly textured drink in general, but especially so right after a workout. Secondly, powdered drinks that you have to mix yourself can be clumpy, chalky, and still powdery if not mixed well. That is definitely not ideal. If you opt for a powder for your recovery drink, it should mix easily and mix well (with both water and milk). And it should not take an overly fancy blender to mix it well either – you are too busy for that! It should mix easily with a shaker or Blender Bottle. Overall, the recovery drinks on our list go down smooth and taste great.

Other Important Factors Worth Considering

Other Recipes To Use Your Recovery Drink In

One of the great benefits of most recovery drink powders is their versatility. Getting creative in the kitchen can be fun, and with the right tools and ingredients, you can whip up a delicious meal, snack, or dessert with your recovery drink that can satisfy your refueling needs in a new, exciting, and delicious way! Most of the recovery drinks on our list can be used as the base of or added into smoothies and shakes, can be incorporated into desserts to give your sweets a boost of nutrients, or spooned into your morning bowl of oatmeal or other breakfast. A great snack hack is to make a spread out of your protein powder. Level out a scoop or two into a bowl and then slowly add milk or water until it begins to slightly thicken, but not so much that the powder gets dissolved (usually about 2 or 3 tablespoons of water to a big heaping scoop of powder). Then spread onto your favorite bread, toast, or English muffins, or serve atop yogurt or oatmeal. And with so much protein, recovery drinks typically have “staying power” so they can be consumed themselves as snacks or small meals if you are on the go.

Other Sources of Protein and Carbohydrates Included In Your Diet

The window of time following a workout is critical for consuming your recovery drink if you want to maximize its refueling and repairing benefits. However, it is also good to consider your diet as a whole, and think about how much protein and carbs you are getting in during other meal and snack times as well. If you tend to have a protein and carb-heavy diet, then you are more likely to have enough in your glycogen stores to have “spare” protein and carbs that can assist your recovery drink in protein synthesis and recovery. And even if you are not as concerned about the post-run recovery phase, it is still a good idea to aim for snacks and small meals that have the 4:1 ratio of carbohydrates to protein. If you are a runner, chances are you have heard the rave around a simple glass of chocolate milk as excellent recovery fuel. Other great snack ideas include fruit and low fat or fat-free Greek yogurt, peanut butter and toast or rice cakes (or a banana!), cottage cheese and grapes (don’t knock it ’til ya try it!), and an egg and cheese sandwich.

Your Gender

On the whole, protein is protein and the human body breaks it down and uses it all the same, regardless of gender or what form the protein comes in. Still, a powder that is marketed as a man’s product will likely have higher serving amounts, more protein, and subsequently, higher calories. Female products will have fewer calories but may contain more sugar substitutes (aspartame, sucralose, stevia, etc) and will usually highlight itself as having added ingredients that are more quintessential for women’s health than men’s health.

These include such ingredients as folic acid (especially helpful for pregnant women, women looking to get pregnant, or for women who are breastfeeding because it has been proven to reduce the risk of Neural Tube Defects in children), Vitamin B6 (known to create and help maintain a healthy immune system) and iron (women are much more prone to have lower iron levels and suffer from anemia than men, especially because of menstruation; athletes and runners, in particular, are in need of iron supplementation because it supplies tired bodies and muscles with oxygen, and thus, more energy).

From our list of best recovery drinks, Melissa’s Mix Recovery Drink for Women is a great option for female runners. As a general rule of thumb, know your gender’s specific health needs, as well as your own individual health needs, and opt for a recovery drink that helps you meet your health, wellness, and nutrition goals.

 If You Prefer Pre-Mixed Liquids or Powders You Mix Yourself

You might prefer the convenience of a pre-mixed drink – simply chill it ahead of time and you can just grab it and go in the busy mornings or immediately after a workout. In this way, you don’t have to worry about having a blender or remembering to bring a blender bottle,  dealing with the ickiness of the smell, or the hassle of cleaning it. But these pre-mixed drinks are generally more expensive. On the other hand, recovery powders allow for more versatility for use in different recipes and can be easily added to other meals. But the texture of powders also tends to be less palatable, especially if not mixed thoroughly or correctly.

If You Have the Right Equipment

Recovery drink protein powders don’t necessarily require a fancy blender or mixer (though they do guarantee a smoother consistency) but you will definitely need a Blender or Spider bottle to mix up your recovery drink to avoid clumps or chalkiness. These can be purchased fairly cheaply online, at sporting goods stores, and even at some grocery stores.

If You Are Lactose Intolerant

If you are lactose intolerant or typically have an aversion to lactose in dairy products, be wary before committing to a recovery drink. Typically, the common recovery proteins of casein and whey are derived from dairy products and may contain lactose. However, the good news is that products containing whey protein isolate (as opposed to whey concentrate) are typically free of lactose, and safe for individuals with a lactose allergy to consume. Read the labels on your product and know what type of protein it contains. Other types of animal proteins found in meat, poultry, and plant products will be proteins like collagen and myosin.

Recovery Drinks That Don’t Have Any Protein

So this may seem confusing, but some recovery drinks don’t actually contain complete sources of protein. For instance, the Legion Recharge Post workout Supplement on our list only contains three ingredients – creatine monohydrate, l-carnitine l-tartrate, and corosolic acid – none of which are complete proteins. Yet creatine is a key supplement in assisting in muscle growth: it provides extra ATP to muscles, which increases overall energy and allows you to exert even more power in your stride, run for longer, and ultimately go further. In sum? Creatine is one of those under-the-radar supplements that can boost muscle growth, recovery, and repair in dramatic ways, and has an added benefit of remaining stored in muscles for days after consumption, so it’s ready to go when you choose to (literally) hit the ground running. Carnitine has been proven to increase the body’s testosterone levels, which will also speed up muscle recovery (however, be cautious of over-consumption of carnitine if you’re a female). And corosolic acid is known for helping maintain blood sugar and glucose levels, which ultimately allow your muscles to have a constant source of energy.


Q. How Does Protein Help Build Muscle and Help in Recovery?

The building blocks that comprise protein molecules are amino acids. There are 20 different amino acids that, when strung together in different sequences and lengths, create different proteins that have different molecular structures. Of the 20 amino acids, nine are essential meaning humans MUST get them from diets or supplements because it doesn’t create them. The other nine ARE created naturally by the body. Eating protein from animal sources will provide you with “complete” proteins that contain all essential amino acids – so the casein and whey protein found in recovery drinks, because they are from animal products, are complete proteins.

When you workout, you push your muscles to their limits both physically and figuratively speaking. They become literally stretched so much that they develop small tears, which is what causes soreness but is also what amino acids in protein come in to repair. The amino acids consumed in a recovery drink following your run will travel through the bloodstream straight to the damaged muscle fibers and start rebuilding the muscle back, growing stronger than before.

 Q. What Is the Optimal Time Frame After A Workout To Consume A Recovery Drink?

If you’ve never heard about the “anabolic window,” it’s the magical time frame following the end of your workout that it is critical to get in proper nutrition in order to best recover and refuel. It refers to the window of time in which the body switches over from a catabolic state (when glycogen stores are being broken down) to an anabolic state, (when glycogen stores are used to refuel and build muscle mass) and it typically lasts about only 30 minutes after your workout is finished, though some studies have shown that it may last up to two hours.

Q. How Much Is Protein Recommended After a  Workout?

The optimal range of protein to consume for runners and athletes trying to bulk up and gain muscle is .72 – .81 grams per pound of weight per day. For those only trying to maintain, consume .54 – .64 grams per pound of weight per day. Multiplying your weight by these numbers will help you find the right amount of protein to shoot for, depending on your goals. As far as a post-workout recovery drink is concerned, aim to get in 20 to 30 grams of protein after you’ve finished exercising within the time frame we mentioned earlier.

Q. Why the 4:1 Ratio of Carbohydrates to Protein? How Does it Work?

The 4:1 ratio of carbohydrates to protein is the perfect post-workout nutrition ratio to shoot for because of the way in which it helps replenish your body’s glycogen stores. Glycogen stores are what help provide your body with energy to use and burn while you’re out hitting the trails, pavement, or treadmill. More carbohydrates are needed than protein because carbs are what fill up your glycogen “tank” but protein is still important, obviously, because of its leading role in protein synthesis and muscle repair.

Q. What is the Difference Between Casein and Whey Protein?

When you look at the protein in your recovery drink, it will likely be either casein or whey/whey isolate, and even more likely that it will be whey. These two proteins are derived from milk products and dairy and thus are animal source proteins. Whey is more commonly consumed immediately after a workout because it is a fast digesting protein. It is quickly absorbed into the bloodstream and can begin the muscle recovery and growth process more quickly than whey. Thus, it’s nearly perfect for that short window of time following a workout that is suggested for consuming recovery drinks. Casein protein is more commonly taken before bed because it slowly digests and is broken down by the stomach. In this way, it can be a steady source of protein and amino acid to your muscles while you sleep. Casein will also keep you fuller for longer because of how slowly its broken down, so many athletes prefer to take it before a long fast (again, before bed or before a stretch of time that you are too busy to worry about meals and snacks). To get the most out of your recovery and refueling regimen, opt for a schedule that combines both whey and casein.


Check out a few of our sources:


  1. Dr. Jeff S. Volek, Whey vs. Casein Protein: Which is Better for You?, Nutrition Express Health Article,
  2. Andrea Cespedes, Post Workout Carb to Protein Ratio, Running Nutrition Article , Sep 15, 2015
  3. Jan ANnigan, Does Protein Help Rebuild Muscle Tears?, SF Gate Nutrition Article,
  4. Colleen de Bellefonds, What Are BCAAs and How Do They Affect Your Workout? - Are BCAA Benefits Legit?, Women's Health Magazine Nutrition Article, Aug 02, 2016
  5. Thomas Ling, 7 Most Common Protein Shake Mistakes, Bodybuilding.com Nutritional Article, Oct 11, 2016
  6. Vince Kreipke, 4 Essential Post Workout Ingredients, Bodybuilding.com Nutritional Article, Apr 15, 2015
  7. Gareth Sapstead, The Best Time To Take Creatine- SHould I Take Creatine Before Or After A Workout?, Athletic Nutrition Webpage Article, Oct 07, 2015
  8. HellRunner Blog, 5 Of the Best Recovery Snacks, Running Blog Nutrition Article, Jan 01, 1970
  9. Julie Eger, 10 Great Post Workout Snacks to Help You Refuel, Running blog Nutrition Article, May 14, 2014
  10. Julia, Can Women Use Men's Protein Powders? A girl's Perspective, Female Health and Wellness Website, Jun 09, 2013
  11. Carly Schuna, Can Lactose Intolerant People Drink Whey Protein Shakes?, SF Gate Nutrition Article,
  12. Rudy Mawer, How Creatine Helps You Gain Muscle and Strength, Health and Wellness Blog Nutritional Article, May 29, 2017
  13. Susan Bowerman, What Is Protein, and Why You Need to Eat It, Nutrition Health and Wellness article,
  14. Dr. Gabe Mirkin, How Protein Builds Muscles, Nutrition Webpage Article, Jun 01, 2017
  15. Dr. Melina Jampolis, How much protein should I take post-workout?, CNN Nutrition Article, May 27, 2011
  16. Elizabeth Jarrard, Speed-Up Your Muscle Recovery – The Perfect 4 to 1 Ratio, Vega Health and Wellness Article, Jun 26, 2013
  17. Paul Salter, What's The Difference Between Whey And Casein Protein?, Bodybuilding.com Nutrition Article, May 20, 2016
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