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The best recovery drinks, bars and supplements for runners
Rehydrate and refuel with these tried and tested products
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.
There are lots of ways you can do this, from getting enough sleep to stretching, or even investing in a pair of the best compression boots or your own ice bath, but prioritising good nutrition is also very important.
Enter, recovery drinks and bars – 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.
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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.
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.
| Protein per serving | 13g (or 23g mixed with milk) |
|---|---|
| Carbs per serving | 40g |
| Energy per serving | 238kcal |
| Suitable for vegans | Yes |
Infinit Nutrition REPAIR Complete Recovery
Infinit’s easy-drinking shakes blend fast-absorbing carbs with three protein sources, BCAAs and glutamine to replenish muscle glycogen quickly and deliver sustained recovery. The mix of maltodextrin, glucose, sucrose and fructose speeds energy uptake, while whey, casein, and soy proteins support muscle repair. Flavoured naturally with real chocolate and vanilla, the taste was standout, with one tester admitting to liking the vanilla so much they downed it on non-run days too.
| Protein per serving | 16g |
|---|---|
| Carbs per serving | 60g |
| Energy per serving | 308kcal |
| Suitable for vegans | No |
If there’s a tastier way to get a 12g hit of protein than these pocketable fudge bars, we’re yet to find it. The salted caramel flavour is ‘greedily moreish’, the soft texture is close to normal fudge. An excellent change to the many dense, powdery protein bars out there. The segments make it easy to break chunks off, but who are we kidding, this went down in one. ‘Protein in treat form’, said one tester.
| Protein per serving | 10g |
|---|---|
| Carbs per serving | 26g |
| Energy per serving | 195kcal |
| Suitable for vegans | No |
We wouldn’t eat these mega-sweet, Snickers-esque bars after every run, but the RW test team liked them as a tasty go-to when you need something a bit more substantial in your belly than a shake. Each chunky 45g bar delivers a 14g hit of protein. It’s a happy mix of crunchy, chocolatey and chewy. The fudge brownie and almond coconut flavours hit the spot, too.
| Protein per serving | 14g |
|---|---|
| Carbs per serving | 15g |
| Energy per serving | 184kcal |
| Suitable for vegans | No |
Iron levels are important for optimal running performance. Iron helps to transport oxygen around the body. Lower levels may be more likely in females who have heavy menstrual cycles or runners with a tendency to under-fuel, creating low energy availability. If that’s you, popping just one of these tiny, easy-to-swallow pills tops up with 100% of your recommended daily iron.
Blended into a smoothie, this super green powder is a simple and unexpectedly tasty way to get a big hit of nutrients without having to eat your bodyweight in veg. It’s packed with alkalising wheatgrass, barley grass, chlorella, spirulina, kale, spinach, broccoli for immune support. The notable hit of cinnamon stops it tasting like you’re chewing grass.
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.
| Protein per serving | 25g |
|---|---|
| Carbs per serving | 35g |
| Energy per serving | 252kcal |
| Suitable for vegans | No |
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