What does the body need after exercise?
Start with three questions: How demanding was the workout? When can you eat? When should you train again? After a leisurely workout with a meal close at hand, regular food can be enough. After a long workout, competition, or when food is delayed, a recovery product can be a practical way to start replenishing.
Protein provides amino acids for muscle rebuilding and training adaptation. About 20–40 g of protein in a meal or snack is a common starting point after a strenuous workout for adults. The need is affected by factors such as body size, age and training. Add up the drinks and food.
For many people who exercise regularly, the ISSN indicates around 1.4–2.0 g of protein per kilogram of body weight per day . This is about the total intake for the day, spread over several meals. Protein powder is a way to supplement food when needed.
Carbohydrates replenish the muscles' glycogen stores. Fast replenishment is especially relevant when the time until the next demanding workout is short. If you have plenty of time, the day's total food intake weighs more than having time to drink a special product right after the finish.
Read more: ISSN on protein · ISSN on nutrition and timing .
Recovery products in our range
Compare grams of carbs and protein per serving . Serving sizes vary, so a scoop or a bag doesn't mean the same thing between brands. The information below is for the powder or bar; nutrition from milk or plant-based drinks is added.
| Product | Content per specified quantity | When it can fit |
|---|---|---|
| Umara U Recover Chocolate | 50 g powder: 31 g carbohydrates + 14 g protein . | Vegan recovery drink with soy protein. Adjust the portion according to the instructions and the rest of the meal. |
| PowerBar Refuel Clear Recovery | 97 g powder: 70 g carbohydrates + 20 g protein . | For a greater need for carbohydrates after a demanding workout. Clear drink with whey from milk. |
| SiS REGO Clear Recovery – Raspberry & Cranberry | 46 g powder: 21 g carbohydrates + 20 g protein . | Fruity drink with whey from milk. Supplement carbohydrates after long workouts. |
| Näak Complete Recovery Mix – Mango Coconut | One serving bag, 60 g: 40 g carbohydrates + 10 g protein . | Plant-based mix with pea and rapeseed protein. Can be combined with protein-rich food. |
| Moonvalley Organic Post Workout Mix Chocolate | 50 g powder: 26 g carbohydrates + 13 g protein . | Organic, vegan mix with oats and pea protein. Can be mixed with water or plant-based drink. |
| Enervit WP Recovery Drink Cocoa | 50 g powder: approximately 32 g carbohydrates + 11 g protein . | Portion bag with carbohydrates, whey and milk protein. A complement to your next meal. |
| Umara U Protein Triple Chocolate | 30 g powder: 1.4 g carbohydrates + 22 g protein . | Vegan protein powder made from soy and pea. For those who primarily want to supplement their protein intake. |
| Umara U Recover Protein Bar Chocolate Brownie | One bar, 50 g: 21 g carbohydrates + 12 g protein . | Practical when you don't have a shaker. Contains milk and soy. May need to be supplemented. |
The quantities apply to the linked flavors and are rounded according to the product information. Please read the current packaging as recipes, serving sizes and allergen labeling are subject to change.
2:1 or 4:1 is not a quality rating. The ratio describes how much carbohydrate the product contains in relation to protein. A serving with 40 g of carbohydrates and 10 g of protein has a ratio of 4:1, but that does not tell you whether that alone covers your needs. Assess the entire meal.
Choose the format according to the workout and what you will eat
Carbohydrates and protein together
After a long run, bike ride or ski session, a combined recovery drink can be suitable when you need both energy and protein. Umara U Recover, Näak Complete Recovery Mix, Moonvalley Post Workout Mix and Enervit WP Recovery are examples in the table. A smaller portion can work together with food; it does not have to cover everything alone.
If you want a pre-portioned bag in your bag, there is also the Tailwind Rebuild Recovery Stick Pack . It combines carbohydrates with rice protein, added amino acids and electrolytes. Follow the portion and mixing instructions for the flavor and version you choose.
Ready drink when you prefer a fruitier texture
SiS REGO Clear Recovery and PowerBar Refuel Clear Recovery are alternatives for those who prefer a clearer drink to a creamy shake. They differ significantly in carbohydrate content: the stated servings provide 21 and 70 g respectively. Choose according to your need for replenishment and what you are eating with it.
Clear whey is still milk protein. A drink that looks like juice is not automatically dairy-free or vegan. Always check the allergen label.
Protein powder when the meal already provides carbohydrates
Umara U Protein Triple Chocolate provides significantly more protein than carbohydrates. It can be used as a complement to porridge, bread or fruit when you need to increase the protein content of your meal. After a long workout that requires carbohydrates, your energy also needs to be replenished.
Bar when you want to avoid mixing
Umara U Recover Protein Bar is easy to put in your bag, car or jacket pocket. One bar provides 12 g of protein and 21 g of carbohydrates. Consider it part of a snack when the need is greater, for example together with yogurt, soy yogurt, a sandwich or other food you tolerate.
When and how much should you take?
There is no exact 30-minute limit where your workout is suddenly wasted. How urgent it is is influenced by, among other things, when you last ate protein and when your next meal is coming up. If you have trained on an empty stomach or have a long time until dinner, an early snack is more relevant.
For very short recovery times: if you need to restore glycogen for another hard workout within about four hours, use about 1.2 g of carbohydrates per kilogram of body weight per hour during the short recovery period. For a 70 kg person, this would be about 84 g per hour. This is a specific plan for rapid recovery, not a standard goal after every workout.
For example, a PowerBar Refuel serving provides 70g of carbohydrates and 20g of protein. This shows why one serving can be a large part of your refueling, but also why the rest of your food and drink needs to be factored in. Adjust your intake according to your workload, appetite and next workout.
Read more: protein intake around training · rapid glycogen restoration .
Don't forget the fluids after the workout
After regular exercise, it is often enough to drink when thirsty and eat as usual. In case of heavy sweat loss or a short time until the next session, rehydration needs to be planned more actively. Replenish gradually and get sodium through food or appropriate drinks.
A recovery drink contributes the fluid you mix it in, but the amount of protein says nothing about how well it replaces sweat losses. Also check the salt content. Avoid forcing large amounts of plain water down your throat quickly.
Read more: NATA guidelines for fluid replacement .
Magic Cherry – an optional supplement after hard work
Enervit Magic Cherry is a supplement with sour cherry extract. A 9 g sachet provides 300 mg of polyphenols, of which 50 mg are anthocyanins . Mix one sachet with 200–500 ml of water after activity; recommended daily dose is 1–2 sachets.
A 2026 research review found possible benefits of tart cherries for certain recovery measures. However, the results varied widely and the certainty of the evidence was very low to moderate. Studies on different juices and extracts do not prove the effectiveness of each finished product.
A study of Vistula sour cherries after a marathon found lower levels of an inflammation marker, but no clear improvement in strength, jumping ability, or soreness compared to a placebo. So, altered blood markers don't automatically mean you can perform better the next day.
Magic Cherry can be considered as a supplement during, for example, frequent competition days. First, prioritize sufficient food, carbohydrates, protein, fluids and sleep. The product fulfills a different function than a regular recovery drink.
Read more: the sour cherry research review · the Vistula sour cherry marathon study .
Three practical ways of thinking
You're going to have a proper meal soon.
Let the meal be the filling: for example potatoes, rice or pasta together with fish, eggs, tofu or beans. Adjust the portion size to the workout. A recovery shake does not need to be added on top of the routine.
It takes a while for food to arrive after a long shift
Bring a recovery drink or bar that you enjoy and tolerate. Supplement with food if necessary. For example, Näak Mango Coconut provides 10 g of protein per serving and Moonvalley Post Workout Mix 13 g; you may therefore need more protein from the rest of the snack.
You train multiple times in the same day
Plan your refueling before your first workout so that you have food and drinks ready afterwards. Choose the amount of carbohydrates and protein based on the time until your next workout, and feel free to split your intake if a large portion feels heavy.
Try during regular training weeks. Test taste, portion size and mix before competition or training camp. Follow package directions, especially if you have allergies or sensitivities. The advice in the guide is general for healthy adults.
Frequently Asked Questions About Post-Workout Products
Do I need a recovery drink after each workout?
No. After a slower workout, a regular meal may be sufficient. A recovery drink is especially useful when food is delayed, appetite is low, or there is little time until the next demanding workout.
What distinguishes recovery drinks from protein powder?
A recovery drink often contains both carbohydrates and protein. A protein powder focuses primarily on protein. Compare grams per serving and choose based on what the rest of the food already provides.
Is one portion always enough?
No. Serving size and nutritional content vary between products. Calculate the drink or bar with the rest of the meal, and adjust the amount according to the load of the workout and the time until the next workout.
Is clear recovery dairy-free?
Not automatically. The linked products SiS REGO Clear Recovery and PowerBar Refuel Clear Recovery contain whey from milk. Read the allergen label even though the drink has a fruity taste and clear consistency.
Find your recovery product at Outdoor Buddies
Tell us how you train, what you usually eat afterwards, and what flavors or ingredients you prefer. We'll be happy to help you compare ingredients and choose an option to try.
Research data and product information
The guide is based on research reviews and sports nutrition guidelines. The product choices and meal examples are our practical applications. Research on protein, carbohydrates, or a specific ingredient is not a comparative test of the brands in the table.
- Jäger et al., 2017: ISSN guidelines on protein and exercise.
- Kerksick et al., 2017: ISSN guidelines on nutrition and timing.
- McDermott et al., 2017: NATA guidelines for fluid replacement.
- Daab et al., 2026: research review on sour cherries and recovery.
- Squires et al., 2026: Vistula sour cherries after the marathon.
The product information is checked against the Outdoor Buddies Shop range on September 22, 2026. Always read the current packaging for contents, mixture and allergens.
