Why Recovery Formulas and Shakes Are Critical Post Workout

Why Recovery Formulas and Shakes Are Critical Post Workout

Recovery formulas or shakes are absolutely critical after a workout and you must replenish your body with energy in the form of calories. By doing so your body increases protein synthesis, while decreasing protein breakdown and replenishes glycogen. Where those calories come from is also important, that’s why a recovery protein shake is often the easiest and most convenient way to get the nutrients you need.


Post workout nutrition in the form of recovery formulas and shakes is based on the fact that certain nutrients are metabolized differently at different times of the day, specifically around times of exertion, i.e. your workout.  Exercise sensitizes muscle tissue to certain hormones and nutrients, making muscles most responsive in a post workout window of anywhere from 30 minutes to 48 hours, depending on the work done.  The macronutrients of focus, if you haven’t guessed it, are carbohydrates and protein.  Carbs assist with replenishing glycogen, which is stored in muscle and is the main source of energy used in a lot of endurance sports. Replacing these stores has significant impact on subsequent performance levels, for both aerobic and anaerobic work.


 Protein, on the other hand, helps with building and repairing muscle. Exercise increases circulating catabolic hormones that break down glycogen and fat for fuel and can continue to break down muscle tissue, post exercise, if nutrient intake is compromised. Therefore, consuming a high glycemic carbohydrate, as well as a high quality protein, such as whey, will ensure that you’re properly refueling, replenishing, repairing and building, post workout.


There are different ways to provide your body the nutrients it needs as long as you focus on providing it something that is pure and effective. Recovery formulas and shakes are the right solutions for this purpose. 

Option #1 Protein Shake

My favorite post workout meal is a chocolate-peanut butter-banana shake. This gives you the right combination of protein and carbs while also tasting fantastic  See below for the recipe.



  • ½ banana

  • 1 scoop of crushed vanilla bean SuperHuman Pure Protein

  • 1 tablespoon of natural peanut butter

  • 1 tablespoon of ground flaxseed

  • 1 tablespoon of chia seed

  • 1 tablespoon of cocoa nibs

  • 1 tsp unsweetened cocoa powder

  • 250 ml water

  • 3 ice cubes

Blend all ingredients until smooth.

  • Total calories: 544 kcal

  • Protein: 49g

  • Carbs: 46g

  • Fat: 21g

Option #2 Recovery Formula

There aren't a lot of nutrition and supplement companies that offer a true recovery formula. In fact, what you'll see in a lot of advertised recovery formulas are artificial ingredients and a scientifically unsupported ratio of protein to carbohydrates. Through our experience, a 1:1 ration of protein to carbohydrates is key. We've seen this work well with the athletes we train, and the science supports it as well. So, there are a few good ones our there and we would be lying if we didn't think our SuperHuman Recovery Formula wasn't the best. It not only has all the carbs and protein that you need, but also a BCAA, vitamins and electrolytes that are also critical. To learn more, click here. 


We hope this article helps you better understand what your body needs after a workout and hopefully you start feeding it properly.