P30 High-Protein Recovery Shake

Our P30 Recovery Drink Mix is the perfect "main ingredient" to build a protein-packed post-session recovery shake.

P30 uses pure 87% whey isolate which is among the highest protein sources available. It also has a complete amino acid profile. These essential amino acids will stimulate muscle protein synthesis, which is a process that aids in recovery, rebuilding of muscle and exercise adaptation.

Your milk choice in this recipe can be any form of milk or milk-alternative. There are benefits to using whole cow’s milk because of the fat-soluble vitamins it contains. Cow's milk can potentially slow down digestion because of its fat content, though there’s a lot of great research showing that this doesn’t have a large effect. Another reason behind using whole cow’s milk is that it also contains protein and is another source of all essential amino acids, which is a great way to increase the amount of overall protein in the shake. Additionally, dairy milk is composed of both whey protein and casein; casein being the primary source of protein within milk. Casein is a slower-digesting protein, and this will then give a staged release of fast-absorbing protein from the P30 powder followed by a slower-digesting protein from the milk.

You can include some fruit. We suggest frozen bananas as it adds thickness to the shake. Bananas will also add carbohydrate, which may be desirable after an especially hard session. If you’re doing another session within eight hours of finishing your previous workout (for example, an evening session followed by early morning intervals), having some carbohydrate with a source of fructose in it also will help restore some liver glycogen as well as muscle glycogen. Fructose is primarily focused on the liver, so it replenishes that stored liver carbohydrate first, followed by muscle glycogen. So getting a combination of both fructose and glucose in your post-ride recovery shake is great as it enables both muscle and liver glycogen carbohydrates to be restored.

You can add to this any sort of spices or other flavouring that suits your taste. Cinnamon or other ground spices can be a nice addition. If you’ve had a particularly hot, depleting session, a pinch of salt will add some sodium, and it can add a nice bit of salted chocolate flavour.

Servings: 1

Preparation Time: 5 Minutes

Ingredients