Restore

Recovery supplements: recovery shakes, L-glutamine and ZMA

Recovery is the part of your training that takes place after the last repetition or kilometer. Nutrition, hydration, sleep and rest play the main role. Many athletes supplement this with a recovery shake directly after exercise or with a supplement in the evening. Proteins contribute to the growth and maintenance of muscle mass.

In our range you will find recovery shakes from SiS such as REGO Rapid Recovery, REGO Clear Whey and BETA Recovery, L-glutamine in powder and capsules from German Elite Nutrition, ESN, Vit4ever, NOW Foods and Swanson, and ZMA MAX from German Elite Nutrition. You will also find SiS Rest & Recover with magnesium and amino acids and SiS REST+ in this collection.

What do we mean by recovery after exercise?

During exercise you use energy from your glycogen stores and your muscles are stressed. In the hours and days afterwards your body adapts to that stress. How you eat, drink and sleep during that period largely determines how fresh you start your next training. Supplements can be a practical way to get proteins, carbohydrates or specific micronutrients, but they do not replace a meal or a night's sleep.

Recovery shakes: proteins and carbohydrates after training

SiS REGO Rapid Recovery provides 20 grams of soy protein and 22 grams of carbohydrates per 50-gram scoop, supplemented with electrolytes, vitamins and minerals, in chocolate, strawberry and vanilla flavors. SiS BETA Recovery provides 30 grams of whey protein and approximately 56 to 60 grams of carbohydrates from maltodextrin and fructose in a 1:1 ratio per 100-gram serving. Proteins contribute to the growth and maintenance of muscle mass. Carbohydrates contribute to the recovery of normal muscle function (contraction) after very intense and/or prolonged physical exercise that leads to muscle fatigue and depletion of glycogen reserves in the skeletal muscles. This beneficial effect occurs with an intake of carbohydrates from all sources of a total of 4 g per kg of body weight, in doses within the first 4 hours and at latest 6 hours after the very intense and/or prolonged exercise.

REGO Clear Whey: protein in lemonade form

Not everyone feels like having a creamy shake after a hard workout. SiS REGO Clear Whey provides 20 grams of protein based on whey protein isolate and 21 grams of carbohydrates per scoop, and dissolves into a clear, refreshing drink in Peach and Raspberry & Cranberry flavors. It is a way to get protein after training in a light form that is easy to drink.

L-glutamine in powder or capsules

L-glutamine is an amino acid that is naturally found in high-protein foods such as meat, fish, dairy and legumes. You can find it here as unflavored powder or flavored powder from German Elite Nutrition and ESN, and in capsules from German Elite Nutrition, NOW Foods and Swanson. Vit4ever's L-Glutamine powder also contains vitamin B6. Vitamin B6 contributes to normal protein and glycogen metabolism and to the reduction of fatigue and tiredness.

ZMA: zinc, magnesium and vitamin B6

ZMA is a combination of zinc, magnesium and vitamin B6. ZMA MAX from German Elite Nutrition contains these three nutrients in capsule form. Zinc contributes to normal protein synthesis. Magnesium contributes to normal muscle function and to the reduction of fatigue and tiredness. Vitamin B6 also contributes to the reduction of fatigue and tiredness. SiS Rest & Recover is a capsule with magnesium bisglycinate and amino acids.

When do you take a recovery product?

You usually take a recovery shake within the first hour after training, so that you get proteins and carbohydrates while you are still on the go or do not have a full meal at hand. L-glutamine can be mixed through a shake or drink. ZMA has traditionally been used around the evening; you take one capsule per day of ZMA MAX. Always follow the directions for use and the recommended daily dosage on the packaging.

Nutrition, sleep and rest remain the foundation

No single supplement makes up for a lack of sleep or nutrition. Make sure you get enough protein and carbohydrates spread throughout the day, drink enough and plan rest days into your schedule. A recovery shake or ZMA is a supplement to that foundation, not a replacement. Anyone who doubts their nutrition or recovery can ask a sports dietitian for advice.

What to look for when choosing?

First look at what you want to supplement: protein and carbohydrates directly after exercise, a single amino acid such as L-glutamine, or micronutrients such as zinc and magnesium. Also pay attention to the amount per serving, the form (powder, capsule or drink) and the flavor. For powders, the package size determines the number of servings.