7 Best Recovery Drinks for Runners in 2024
Runners know how important it is to recover properly after a workout. After all the hard work and effort they put in, recovery drinks can help them bounce back from their exhausting workout. However, with so many options available in the market, choosing the best recovery drinks for runners can be an overwhelming task.
In this blog post, you will get insights on top best recovery drinks that are preferred by runners worldwide. We have carefully picked this list based on quality ingredients, carbohydrate and protein ratios as well as electrolytes content. Whether you’re looking for conventional sports drinks or something a little more natural – we’ve got something great here today! Keep reading to start your journey to better performance!
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The Transparent Labs Whey Protein Isolate is a perfect quality powder crafted for enhances your post worcout recovery and muscle-building endeavors.
Top 7 Best Recovery Drinks for Runners Reviewed
- Transparent Labs Grass-Fed Whey Protein Isolate – Top Pick
- Cellucor Alpha Amino EAA & BCAA Powder – BestFor Long-Distance Runners
- Promix Whey Protein Isolate Powder – 100% Organic Choice
- Tailwind Nutrition Rebuild Recovery Drink Mix – Best For Sensitive Digestion
- XTEND Original BCAA Powder – Budget Pick
- Skratch Labs Post Workout Recovery Drink – Best Vegan Option
- PacificHealth Endurox R4, Post Workout Recovery Drink – Best Antioxidant Content And Recovery Formula
Recovery drinks are special beverages designed to help restore the homeostasis in the body e.g. replenish electrolytes, carbohydrates, and protein lost during physical activity. The best recovery drink for runners depends on an individual’s needs and preferences, but some of the top-rated options include low-calorie sports drinks with electrolytes, whey protein shakes, chocolate milk fortified with BCAAs, all with natural content.
| Product | Expert score | Taste/Flavor | Safety | Ingredients Breakdown | Texture | Price/Quality |
|---|---|---|---|---|---|---|
| Transparent Labs | 4.9 | 5.0 | 5.0 | 4.9 | 4.9 | 5.0 |
| Cellucor Alpha | 4.9 | 4.9 | 5.0 | 4.9 | 4.9 | 5.0 |
| Promix | 4.9 | 4.8 | 4.9 | 4.9 | 5.0 | 4.9 |
| Tailwind Nutrition | 4.8 | 5.0 | 4.8 | 4.8 | 4.9 | 4.8 |
| XTEND Original | 4.8 | 4.9 | 4.9 | 4.7 | 4.9 | 4.8 |
| Skratch Labs | 4.7 | 4.7 | 4.9 | 4.8 | 4.7 | 4.7 |
| Pacifichealth Endurox | 4.7 | 4.8 | 4.9 | 4.6 | 4.8 | 4.6 |
We review the best recovery drinks for endurance athletes to help you stay fueled up with the healthy options for your running routine.
1. Whey Protein Isolate by Transparent Labs Grass-Fed
Top Pick
Transparent Labs Grass-Fed Whey Protein Isolate
Thanks to its great taste and high amount of essential amino acids, Transparent Labs Whey Protein Isolate helps optimize muscle recovery after intense running sessions.
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Transparent Labs Whey Protein Isolate is the perfect post-run recovery drink for runners who are looking for natural flavor, gluten-free composition, and high protein content per serving.
This whey protein powder is made from naturally fed, hormone-free whey and contains no artificial sweeteners, food dyes, gluten or preservatives. It also provides 28g of top quality grass-fed whey protein isolate in each scoop with 8 available delicious flavors to choose from.
- Form: Powder
- Flavor: 5 flavors
- Type: Protein
- Best for: Post-run recovery
- Protein source: Whey
- Key Ingredients: 28g protein, 3g carbs
- Additional Ingredients: Calcium, potassium, sodium, stevia
- Package Information: 30 servings
- Serving size: 1 scoop
- Company Founded: 2014
- Recommended by athletes: Paul Sklar, Hafthor Bjornsson, Kelsey Hanson, Sean Harris
Pros:
- Low is sugar and calories
- Contains micronutrients
- Has 5 flavor options for any taste
Cons:
- Doesn’t have carbs for glycogen replenishing
- This product is pricey.
2. Alpha Amino EAA & BCAA Powder by Cellucor
Best for Long-distance Runners
Cellucor Alpha Amino Powder EAA & BCAA
Cellucor Alpha Amino Powder has a special blend of amino acids and electrolytes that can boost muscular endurance so you might not feel as tired after a run.
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Cellucor Alpha Amino EAA&BCAA Powder is one of the top 7 best recovery drinks specifically designed for runners. This recovery shake for runners contains 3750 mg of 14 vital amino acids, 1250 mg of Betaine, and 5g of BCAAs in a clinically studied 2:1:1 ratio, which supports muscle repair and muscle recovery after long-distance runs.
Not only that, its premium formula is fortified with electrolytes to keep your body hydrated during challenging workouts or races. Additionally, it comes in 3 tasty flavors, so you don’t have to settle for another bland post-exercise drink again.
- Form: Powder
- Flavor: 3 flavors
- Type: EAA&BCAA
- Best for: Post-run recovery
- Key Ingredients: 14 amino acids and 5g BCAAs
- Additional Ingredients: Betaine, phosphorus, magnesium, sodium potassium, coconut water
- Package Information: 30 servings
- Serving size: 1 scoop
- Company Founded: 2009
- Recommended by athletes: Thoren “Thor” Bradley, Corey Brooks, Paula Leyes, Trevor Bell
Pros:
- Has Betaine to help your body metabolize amino acids
- Zero calories, zero sugar, zero carbs
- Electrolyte hydration blend
Cons:
- Some users find it too sweet
- Some users don’t like the aftertaste.
3. Whey Protein Isolate Powder by Promix
100% Organic Choice
Promix Whey Protein Isolate Powder
Promix Whey Protein Isolate easily mixes into smoothies and shakes as well, providing a nutritious snack that'll help any runner conquer their runs now and in the future.
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Promix Whey Protein Isolate is an ideal endurance recovery drink for runners looking to rebuild and replenish their muscles after a rigorous workout. This powder, available in 3 flavors, contains grass-fed protein isolate, perfect for aiding muscle growth and repair while also increasing endurance.
The protein is sourced from grass-fed dairy sources with no artificial flavors or colors added. And this 2.5lb container provides enough servings to keep you going before and after every training session. Promix Whey Protein Isolate easily mixes into smoothies and shakes as well, providing a nutritious snack that'll help any runner conquer their runs now and in the future!
- Form: Powder
- Flavor: 3 flavors
- Type: Protein
- Best for: Post-run recovery
- Protein source: Whey
- Key Ingredients: 31g protein, 9g carbs
- Additional Ingredients: Sodium, calcium, potassium
- Package Information: 30 servings
- Serving size: 2 scoops
- Company Founded: 2011
- Recommended by athletes: Matt Choi, Bennet Jackson, Audrey & Nicole Nourse, Odell Beckham Jr., Rashaad Slowley
Pros:
- Free of any artificial components
- Tasty flavors
- High protein content
Cons:
- Some users don’t like the aftertaste
- Zip package may be not very convenient to use
- This product is pricey.
4. Recovery Drink Mix by Tailwind Nutrition Rebuild
Best for Sensitive Digestion
Tailwind Nutrition Rebuild Recovery Drink Mix
Tailwind Nutrition Rebuild Recovery helps restore glycogen, protein and electrolyte balance so common post-workout symptoms such as exhaustion can be alleviated after exercise.
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Tailwind Nutrition Rebuild Recovery Drink Mix is one of the top running recovery drinks in 2024. It contains 10g of complete protein with the added benefits of electrolytes and carbohydrates, allowing your body to recover quickly after long runs or workouts.
The gluten-free, soy-free, dairy-free blend provides a suitable alternative to runners with dietary sensitivities looking for muscle recovery drinks. Not only that but it’s also vegan-friendly and organic! Each serving provides you with all 9 essential amino acids needed for repair and tissue growth.
- Form: Powder
- Flavor: 4 flavors
- Type: Protein
- Best for: Post-run recovery
- Protein source: Vegan
- Key Ingredients: 43g carbs, 10g protein
- Additional Ingredients: Sodium, calcium, potassium, iron, magnesium
- Package Information: 15 servings
- Serving size: 2 scoops
- Company Founded: 2017
- Recommended by athletes: Jeroen Kuyper, Courtney Dauwalter, John Kelly, Brittany Charboneau, Tyler Green
Pros:
- Vegan formula
- Safe for gut health
- High carb content for energy replenishing
Cons:
- Some users prefer lower carbs content
- May not dissolve very well.
5. Original BCAA Powder By XTEND
Budget Pick
With its delicious flavors and light texture, XTEND Original BCAA Powder is suitable for both men and women as part of their post-run refueling routine.
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XTEND Original BCAA Powder is an ideal dietary supplement for runners at all levels who need a sugar-free post-workout muscle recovery solution. This scientifically formulated drink contains 7g of BCAAs, which help support metabolic processes and enable muscle recovery after intense running activities.
In addition to the BCAAs, it also has electrolytes that play important role in hydrating your body during post runs.
- Form: Powder
- Flavor: 4 flavors
- Type: BCAA
- Best for: Post-run recovery
- Key Ingredients: 4 amino acids
- Additional Ingredients: B6, sodium, potassium
- Package Information: 30 servings
- Serving size: 1 scoop
- Company Founded: 2004
- Recommended by athletes: Sadik Hadzovic, Paula Leyes, Corey Brooks, Trevor Bell
Pros:
- Zero sugar, zero calories, and zero carbs
- Electrolyte hydration content
- Extra delicious flavors
Cons:
- Doesn’t have carbs for glycogen replenishing
- May not dissolve very well.
6. Post Workout Recovery Drink By Skratch Labs
Best Vegan Option
Skratch Labs Post Workout Recovery Drink
Skratch Labs' Post Workout Recovery Drink makes for the perfect way to replenish energy stores while providing your muscles with faster recovery.
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Skratch Labs Post Workout Recovery Drink is an excellent recovery option for runners. It comes packed with complete milk protein, which includes casein and whey that provide essential amino acids for muscle repair and growth. There’s also a vegan option available for every runner’s needs.
The chocolate flavor is delicious, plus it's available in a 21.2oz container with 12 servings. To ensure you're getting all the nutrients your body needs after a long run, this mix also has probiotics to support gut health and digestion.
- Form: Powder
- Flavor: 5 flavors
- Type: Protein
- Best for: Post-run recovery
- Protein source: Whole milk/pea and rice milk
- Key Ingredients: 35g carbs, 8g protein
- Additional Ingredients: Sodium, iron, calcium, potassium, vitamin A,
- Package Information: 12 servings
- Serving size: 2 scoops
- Company Founded: 2012
- Recommended by athletes: Sean Eversole, Abby Levene, Callie Vinson, Katie Colville
Pros:
- Has vegan option
- Enough carbs for energy restoring
- Packed with amino acids, probiotics and electrolytes
Cons:
- This product is pricey
- Zip package may be not very convenient to use.
7. Post Workout Recovery Drink, Endurox R4
Best Antioxidant Content and Recovery Formula
Endurox R4 Post Workout Recovery Drink
Pacifichealth Endurox R4 has antioxidant benefits to fight oxidative stress, and high carb content, so depleted energy can be quickly restored after a long run or race.
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PacificHealth Endurox R4 contains carbohydrates, protein, electrolytes and antioxidants that help replenish glycogen stores and repair damaged muscles in order to promote optimal muscle recovery after exercise.
With a 4:1 ratio of carbs to proteins, the Endurox R4 formula encourages protein synthesis by 400% compared to carbohydrate-only beverages. This added boost aids runners’ bodies in repairing their fatigued muscles faster and more effectively while rehydrating at the same time through electrolyte balance. One net weight container holds 28 servings of this specially formulated drink mix created with athletes in mind by experts in sports nutrition science.
- Form: Powder
- Flavor: 3 flavors
- Type: Protein
- Best for: Post-run recovery
- Protein source: Whey
- Key Ingredients: 52g carbs, 13g protein
- Additional Ingredients: Vitamin E, vitamin C, calcium, magnesium, potassium, sodium
- Package Information: 14/28 servings
- Serving size: 2 scoops
- Company Founded: 1995
- Recommended by athletes: Flavio Jose, Cecilia Leeper, Traci Griffiths
Pros:
- High antioxidant content
- 4:1 ratio of carbs to proteins for energy replenishing
- Good electrolyte blend for proper hydration
Cons:
- Should be taken only once a day due to high vitamin E content
- This product is pricey
- High cholesterol content.
What Is a Recovery Drink?
A recovery drink is a specialized beverage designed to help restore the body, replenish energy levels and reduce muscle soreness after running or an intense workout. Learn more about how these drinks can benefit your post-run routine!
Recovery drinks after running can be a great tool for athletes to aid in the restoring process after a workout or run. Consuming 20-30 grams of protein along with carbohydrates and electrolytes helps stimulate muscle repair, replenish energy levels, and provide essential nutrients for body recovery.
What to drink after a run for better recovery? There are several types of recovery drinks available to runners, each with its own benefits and ingredients:
- Sports drinks provide carbohydrates and electrolytes for fast absorption into the body following a tough workout or run, helping to restore glycogen and hydration levels.
- Protein shakes provide proteins, such as whey protein isolate, that promote tissue rebuilding after exercise.
- Electrolyte drinks are hydrating beverages designed to replace minerals lost through sweating during physical exercise.
- Muscle recovery drinks contain mix of BCAA, EEA, vitamins and mineral needed to repair muscles post-workout plus vitamins and minerals for stress relief after running.
Natural Recovery Drinks
Coconut water and cherry juice are popular natural foods that can help speed up recovery due to their replenishing properties. Coconut water can help promote greater muscle repair after a long run.
It contains potassium, magnesium and sodium - all of which are beneficial for hydration. In addition to rehydrating athletes, coconut water can help to replenish glycogen reserves.
Cherry juice has natural antioxidants that can help with post-exercise muscle soreness by fighting inflammation caused by free radicals during exercise. Studies have even suggested that tart cherry juice can reduce oxidative stress meaning it helps with fatigue reduction as well as speed up muscle recovery time. What is important to understand when we talk about antioxidants is that too many antioxidants taken too close to training may hinder your training adaptation and muscle growth. Think about inflammation - too much and you won’t start recovering till it’s managed. No inflammation and it won’t start at all - inflammation is a first part that is crucial for the recovery process. Take Away from that is - more is not always better and timing may play a big role.
What a Good Recovery Drink For Runners Should Consist Of?
Most recovery drinks for runners usually contain a combination of carbohydrates, protein and electrolytes. Carbohydrates help replenish lost glycogen stores from running and provide energy, while protein helps build muscle mass and improve muscle repair.
Electrolyte-rich fluids are essential for actively rehydrating the body after exercise. Recovery shakes may also include ingredients like probiotics which may contribute to digestive health.
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Why Is a Post-Run Recovery Drink Important?
Replenishing glycogen stores, repairing damaged muscles and rehydrating the body are all reasons why a post-run recovery drink is an beneficial part of an athlete's nutrition plan. After the intense physical activity associated with running, it is essential to replenish your body with healthy nutrition and drinks so it can optimize its performance and recover from exercise-induced fatigue.
Pro Tip:
You can support your body with a healthy meal and natural recovery drinks after a run. Adequate nutrition can satisfy all your muscle’s needs and help them recover faster.
Pro Tip:
You can support your body with a healthy meal and natural recovery drinks after a run. Adequate nutrition can satisfy all your muscle’s needs and help them recover faster.
Now let’s discuss the main benefits of recovery drinks for runners:
1.Replenishing Glycogen Stores
Replenishing glycogen stores is essential for runners – especially in the post-workout phase in some specific conditions. Carbohydrates are very important for replenishing these stores, and they are important to provide fuel during exercise.
This means that a proper post-exercise recovery plan, which includes consuming carbohydrates, is essential for optimizing muscle performance and restoring lost energy. A high-carbohydrate recovery drink provides a concentrated source of carbohydrates that quickly get absorbed by muscles, allowing them to be ready more quickly for future loads. It is especially important for runners, who have more than one training in their daily plan.
2. Repairing Damaged Muscles
Consuming a recovery drink after running is one of the most important steps to recovering from exercise. This repairs damaged muscles and aids in muscle protein synthesis.
One of the key components for efficient muscle repair is protein – it's what helps rebuild and restore broken down tissue. Recovery drinks work better if they contain both proteins and carbohydrates in order to successfully aid with muscle repair – without it, our bodies are unable to efficiently recover after a workout.
3. Rehydrating the Body
Rehydrating after a run is incredibly important for both performance and recovery. Dehydration can lead to e.g fatigue, altered metabolism, hormonal imbalances, and reduced muscle protein synthesis - all issues runners need to avoid post-workout.
By replenishing lost fluids and electrolytes with rehydration drinks or recovery drinks, it's easier to preserve energy levels—and ultimately push yourself harder next time you exercise.
When to Use a Recovery Drink?
Recovery drinks are a great way for runners to fuel their bodies before and after a run. The best way to take them is after your running workout. However, in some cases, before the run, these drinks can provide the body with energy in order to keep up with demanding workouts.
During the recovery process, these replenishing liquids replace lost electrolytes and restore carbohydrates lost during exertion, aiding in muscle repair and hydration post-run.
After short runs or easy workouts, consuming 25-40 grams of carbohydrates is recommended while longer distance running may require 80+ grams of carbohydrates in order to help athletes recover properly.
It is recommended that runners consume a recovery drink within the 20-60 minutes window after completing a run to maximize its benefits. The amount of time it takes for your body to recover from the hard effort can depend on how quickly you consume your recovery drink, so timing is playing some role here.
Consuming fluids immediately following exercise also helps restore hydration levels and promote optimal muscle repair post-run.
It is important to know the recommended dosage of recovery drinks for runners. The good ratio for runners can be about 0.8-1.2g of carbs per pound bodyweight.
Consuming 20-30 grams of protein after your run can help repair any damaged muscles along with replenishing glycogen stores, while 12 grams of carbs will replenish the body optimally.
How to Choose the Best Recovery Drink for Runners?
Here are the main criteria you should consider when selecting the best recovery drink for sore muscles:
1. Carbohydrate and Protein Ratios
Optimal fuel ratio of 1:4 protein to carbs has been found beneficial for athletic performance, meaning that if a runner consumes 80 grams of carbohydrates they should also consume 20 grams of protein in order to maximize muscle repair effects.
Some drinks offer athletes zero carbohydrate content, but include ample amounts of high-quality protein – making these products ideal for intense recovery.
2. Electrolyte Content
Electrolytes are essential in restoring hydration and aiding muscle recovery for runners. They help replenish the body's lost electrolytes after a run, such as sodium, potassium, magnesium, calcium, and chloride.
Not all recovery drinks are created equal - make sure you're getting the right balance to fit your individual needs. Opt for products with at least 300 mg of sodium and other minerals per serving. Alternatively you can take additional options that contain electrolyte blends specially formulated for athletes. Discuss the correct amount with your nutritionist to meet your personal running needs.
3. Amino Acids
Amino acids are the building blocks of proteins in our bodies and can play an important role in recovery for runners. Branched-chain amino acids - leucine, isoleucine, and valine - can help to reduce exercise-induced muscle damage.
Studies have found that these BCAAs can improve recovery by reducing inflammation as well as repairing structural and metabolic damages. They also help increase energy levels which make it easier to run further and faster next time.
4. Certified Ingredients
Choosing the right recovery drink can be a challenge. Runners need to ensure they are choosing a product that not only tastes great but also offers the best nutrition for their post-run recovery needs.
Tested ingredients should always be at the top of any runner’s list when searching for optimal performance-enhancing drinks. By using certified ingredients in recovery drinks, runners can take advantage of essential trace minerals, enzymes, vitamins, and other natural sources that may improve muscle growth and help you fuel during runs.
Frequently Asked Questions about the Best Drinks for Muscle Recovery
Do I Need Recovery Drink after Running?
Recovery drinks are beneficial for runners of all levels to support their bodies after physical activity, replenishing lost glycogen and rehydrating the body. However, a healthy post-run nutrition and natural drinks like coconut water or cherry juice can cover most of your post-run needs.
What Is the Best Recovery Drink after a Marathon?
Finding the best recovery drink to replenish and rebuild after a marathon can help you get back on your feet faster and stronger. To ensure that your body gets what it needs, choose drinks for muscle recovery that are high in protein, carbohydrates, electrolytes, and healthy fats rather than just simple sugar or artificial sweeteners.
Final Thoughts on the Best Recovery Drinks for Runners
For runners, a high-quality post-run recovery drink is essential in helping them bounce back after a workout. Choosing the right one can make all the difference in terms of muscle repair, energy replenishment and overall performance improvement.
There are plenty of excellent options for runners to choose from when it comes to recovery drinks. The top pick has to be Transparent Labs Grass-Fed Whey Protein Isolate due its perfect protein and amino acids content, making it an incredibly balanced option that also contains key micronutrients for added benefit. Whey protein is beneficial for improving your recovery after a run combined with healthy nutrition plan. You can also add some carbs and electrolytes to make recovery faster and easier for your body.
All these products have been rated highly by other users and offer an array of benefits when marathon training or competing in any kind of event involving running activities.
Do you use post-run recovery drinks? Please share your experience in the comments below.
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References:
- Alexandre Fouré et al. “Is Branched-Chain Amino Acids Supplementation an Efficient Nutritional Strategy to Alleviate Skeletal Muscle Damage? A Systematic Review.” Nutrients vol. 9,10 1047. 21 Sep. 2017 https://www.mdpi.com/2072-6643/9/10/1047/htm
- American Dietetic Association et al. “American College of Sports Medicine position stand. Nutrition and athletic performance.” Medicine and science in sports and exercise vol. 41,3 (2009): 709-31 https://journals.lww.com/acsm-msse/fulltext/2009/03000/nutrition_and_athletic_performance.27.aspx
- Douglas J Casa et al. “Fluid Needs for Training, Competition, and Recovery in Track-and-Field Athletes.” International journal of sport nutrition and exercise metabolism vol. 29,2 (2019): 175-180 https://journals.humankinetics.com/view/journals/ijsnem/29/2/article-p175.xml
- Erica R Goldstein et al. “Carbohydrate-Protein drink is effective for restoring endurance capacity in masters class athletes after a two-Hour recovery.” Journal of the International Society of Sports Nutrition vol. 20,1 (2023): 2178858 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9970201/
- Kerry S Kuehl et al. “Efficacy of tart cherry juice in reducing muscle pain during running: a randomized controlled trial.” Journal of the International Society of Sports Nutrition vol. 7 17. 7 May. 2010 https://www.tandfonline.com/doi/full/10.1186/1550-2783-7-17
- Kim J Spaccarotella et al. “Building a beverage for recovery from endurance activity: a review.” Journal of strength and conditioning research vol. 25,11 (2011): 3198-204 https://journals.lww.com/nsca-jscr/fulltext/2011/11000/building_a_beverage_for_recovery_from_endurance.35.aspx
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I am truly thankful to the author of the article for such a detailed description of various recovery drinks. This is important for me as a 3K runner, because I strive for better results.
Good article, and you write in simple words, so the text reads quickly. I like everything organic, so the most important thing for me in recovery drinks is the ingredients. So it’s good that you described it, it’s much easier to choose.
When I started running, I didn’t know what to drink after a run. Some drinks caused cramps in my side, some did not quench my thirst. So I agree that it is important to find the good drinks for recovery. I chose Promix for myself. I like the ingredients and taste, as well as the way it works.