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The best recovery drinks to enjoy after a hard race or training session
Rehydrate and refuel with these tried and tested recovery drinks
Tested by The Runner’s World Editors
Whether you’ve finished a hard-effort race, a track session or a Sunday long run, it’s important to ensure your body recovers properly – especially if you’re planning on lacing up your running shoes again the next day.
While you can try and make sure you get enough sleep, stretch, take a magnesium bath or even invest in a pair of the best compression boots, prioritising good nutrition is also very important. Enter, recovery drinks – a convenient way to ensure you’re kick-starting the body's repair process if you don't have time for a proper meal right away.
What are the best recovery drinks for runners?
Ready to shop? Here are our favourite recovery drinks, at a glance. Keep scrolling to read more.
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What is a recovery drink?
Recovery drinks should contain a combination of carbs and protein, says leading sports dietitian Renee McGregor, making them different from protein powders, which tend to be low in carbohydrates.
'The carbs serve to replenish your glycogen stores as quickly as possible – the quicker and longer you run, the quicker you deplete those glycogen stores,' she adds. 'The protein element is there to repair the muscle tears that occur'.
Essentially, consuming a recovery drink increases your blood sugar, which causes insulin to rise. 'The insulin then draws the carbohydrates – aka the glucose – and the protein into the muscles,' McGregor says.
Plus, when you put carbs in an easily digestible source (i.e. a liquid), you absorb them much quicker, which is why recovery drinks can be useful for runners who need that immediate hit after a session.
When to use a recovery drink
According to McGregor, a recovery drink is ideal if you haven't got time to sit down for a meal. 'So if you’re coming in [from training] and you’re going to have breakfast or lunch within half an hour, it's not a problem,' she says.
'If you come in from a run and you’ve got to get the kids to school or you’re commuting to work, then that’s where a recovery drink is really useful. It means your body can start repairing and the quicker it repairs, the more ready you’re going to be for your next training session.'
Ideally, a recovery drink should be consumed within 20-30 minutes of finishing your session. McGregor also recommends one if you're running a multi-day ultra-marathon, consuming it as soon as you've crossed the finish line each day. This gets your body recovering, ahead of the next stage.
What to look for in a recovery drink
With a recovery drink, you want to consume 1.2 grams of carbs per kilogram of bodyweight and 0.4 grams of protein per kilogram of bodyweight, McGregor says.
'You need to be careful because a lot of recovery drinks are quite low in carbs,' she warns. 'If they say they’re sugar free, there’s no point having them.'
To help you shop the products worth consuming, our team of editors have been putting a number of recovery powders and drinks to the test. Here's a round-up of the best ones we've tried.
5 best recovery drinks to shop now
If you're put off by the thought of an overly sweet, milkshake-style recovery drink, Veloforte is for you. One of our testers described it as having a 'taste and texture similar to a homemade chocolate and banana smoothie', with a very natural flavour and thicker consistency.
You get 13g complete plant protein from pea, brown rice and pumpkin, as well as 40g of natural carbohydrates - providing the ideal 3:1 recovery ratio. If you need to increase the protein value, you can always mix it with some milk too. And the best part? It's free from additives, preservatives, artificial sweeteners, colourings and flavourings.
Choose from a single serve sachet (3, 12 or 24) or a larger 10 serving pounch. We found the sachets really convenient for putting in our post-race bag along with a protein shaker, so we could mix it straight up after.
Key specs
| Protein per serving | 13g (or 23g mixed with milk) |
|---|---|
| Carbs per serving | 40g |
| Energy per serving | 238kcal |
| Suitable for vegans | Yes |
Prefer a whey-based recovery drink? Veloforte's Vita shake contains 13g of low lactose whey isolate, which makes it super easy on the stomach. It's also made from freeze-dried super-berry fruit, giving it a sweet yet naturally tart flavour. One of our testers said: 'I found this easier to drink after a morning session compared with the chocolate flavour'.
Like the plant-based option above, there's no additives in it either, so you know that what you're getting is 100% natural.
Key specs
| Protein per serving | 13g (or 23g if mixed with milk) |
|---|---|
| Carbs per serving | 39g |
| Energy per serving | 226kcal |
| Suitable for vegans | No |
Quick to make and easy to consume, this particular recovery drink from protein works ticks lots of boxes. Featuring 25g of protein per shake, electrolytes to help restore minerals lost through sweating, plus carbohydrates to help your body recover faster, the all-in-one recovery drink has good mixability and a smooth, creamy chocolate taste.
We prefer mixing our recovery shakes with milk rather than water because a) it tastes way better and b) milk offers added protein and calories – which are both essential for recovery.
Key specs
| Protein per serving | 25g |
|---|---|
| Carbs per serving | 35g |
| Energy per serving | 252kcal |
| Suitable for vegans | No |
Our testers found this recovery powder super easy to mix, with no trace of grittiness or lumps of powder at the bottom of their protein shakers.
Directions say to add 2 scoops (60g) to 350ml of water - but if, like us, you prefer your drink a little thicker, you can afford to add a little less liquid. That being said, it tastes good mixed just with water, with the chocolate flavour being our favourite overall.
It's definitely not the cheapest recovery powder in this list, but you are getting high-quality ingredients in return. Plus, you'll save per serving if you buy a larger bag.
Key specs
| Protein per serving | 35g |
|---|---|
| Carbs per serving | 20g |
| Energy per serving | 241kcal |
| Suitable for vegans | No |
This recovery powder from Science in Sport comes in individual sachets, or 500g, 1.6kg or 2.5kg tubs. It’s designed to be consumed within 30 minutes of exercise, and delivers high quality protein, carbs, electrolytes and vitamins and minerals.
The powder uses soy protein isolate, rather than whey protein, which makes it ideal for those that are lactose intolerant (although do note that it’s nevertheless not suitable for vegans). We didn't find the flavour that chocolatey, so if you're looking for a richer drink, you might want to try a different brand. If you prefer a milder taste, though, you'll like this one.
Keys specs
| Protein per serving | 20g |
|---|---|
| Carbs per serving | 22g |
| Energy per serving | 180kcal |
| Suitable for vegans | No |
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