Repair & recovery

Recovery: recovery shakes from SiS

After a tough workout, race, or endurance training session, you will want to eat and drink again quickly. A recovery shake is a practical solution: you mix the powder with water and have a drink containing protein and carbohydrates within a minute. Protein contributes to the growth and maintenance of muscle mass.

This collection contains recovery drinks from Science in Sport (SiS), a British sports nutrition brand widely used by endurance athletes such as cyclists and runners. Choose from REGO Rapid Recovery in chocolate, strawberry, and vanilla, REGO Clear Whey in Peach and Raspberry & Cranberry, and BETA Recovery in chocolate, strawberry, and vanilla.

What is a recovery shake?

A recovery shake is a powder that you dissolve in water after exercise. While a regular protein shake mainly provides protein, a recovery shake often also contains carbohydrates. This allows you to replenish both protein and carbohydrates with a single drink after training, when a full meal is not yet within reach.

SiS REGO Rapid Recovery

REGO Rapid Recovery provides 20 grams of soy protein isolate and 22 grams of carbohydrates per 50-gram scoop, supplemented with electrolytes, vitamins, and minerals. It is lactose-free. Dissolve it in 500 ml of cold water and drink it after training. It is available in chocolate, strawberry, and vanilla flavors. Protein contributes to the growth and maintenance of muscle mass.

SiS REGO Clear Whey

REGO Clear Whey provides 20 grams of protein based on whey protein isolate and 21 grams of carbohydrates per 46-gram scoop, and dissolves into a clear, refreshing drink rather than a creamy shake. This makes it suitable for those who prefer something light to drink after a hot or intense workout. The flavors are Peach and Raspberry & Cranberry.

SiS BETA Recovery

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. It is aimed at athletes who perform long or intense workouts. 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 stores in the skeletal muscles. This beneficial effect occurs with an intake of carbohydrates from all sources totaling 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.

When do you drink a recovery shake?

Most athletes drink a recovery shake within the first hour after training or a race. After that, simply have a normal meal containing protein and carbohydrates. On days with two training sessions, a recovery shake can help you easily get nutrition between the two sessions. Follow the dosage on the packaging.

Recovery shake or regular protein shake?

A regular protein shake is mainly focused on protein. A recovery shake also contains carbohydrates in addition to protein. If you mainly do strength training and eat a meal shortly after training, a protein shake is often sufficient. If you train for a long time or intensely, or train multiple times a day, many athletes choose a recovery shake with carbohydrates.

How do you prepare a recovery shake?

Add the recommended amount of powder to a shaker or water bottle, add the specified amount of cold water, and shake well. A shaker with a sieve or mixing ball makes dissolving easier. Prepare the drink just before use and drink it within a short time.