Creating a palatable recovery drink? How can I bump up the flavor/consistency of a self made recovery drink?

  • Artesin

    Posts: 482

    Aug 03, 2012 2:32 AM GMT
    I'm not really one for buying pre packaged anything as the mark up is rediculous plus if made at home I know exactly what is going into it. However, I have had some trouble making the drink easily palatable, I can drink it in it's current state but it certainly isn't adding any joy to my life. While doing P90x I picked up the recovery drink and thought it's taste was decent, I also realized that I had most of the ingredients on hand.

    The problem is I can't figure out what flavor additives to include or how much of a thickener.

    Currently I am using equal parts dextrose and malto-dextrin which equals 26g and around 15 grams of mixed protein. Plus 3-5 grams of glutamine and creatine. A small amount of xantham gum is included to increase thickness. Sometimes I will add cocoa cut with a bit of baking soda to mimic the effect of alkali or instant coffee, however neither of these really add to flavor, the cocoa is bitter and the coffee tastes watered down.

    Even with 26g of sugars it isnt really sweet. What can be added to resemble a pre packed formula in terms of consistency/taste? Im considering stevia as it can't contain any artificial ingredients.

    Everything is combined the night before then mixed with water when I get to the gym the next evening after work. I need some type of flavoring that is powdered. A smooth chocolate, coffee or orange flavor would be preferable.

    Ideas?


    Ive done some research on the pros/cons of adding fat into the mix but cant really find a conclusive source/opinion. One side claims that fat will boost testosterone production (i'd use coconut oil for the added sat fat or powdered whole milk) while the other claims it will slow the absorption and transit of the sugar/protein. What do you all think? Maybe fat can be included before the workout and left out after?
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    Aug 03, 2012 3:17 AM GMT

    26 grams of sugar is a lot, even for a recovery drink. I would ditch the dextrose and malto-dextrin and go with straight Stevia. This way you can use as much as you need to sweeten it without increasing the sugar content. If you want to keep it as natural as possible, order some raw Stevia green powder.

    Also, if it's a recovery drink, I wouldn't be concerned about fat as long as it's good fats. I would suggest adding a natural vanilla flavoring and almond milk. But in the end, taste should be your last consideration for a supplementation drink.
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    Aug 03, 2012 3:40 AM GMT
    You def want carbs so don't switch to stevia (it has no effect on blood sugar levels)

    However ur maltodextrin is most likely corn based (aka common allergen) and highly inflaming to the body.

    Do a better sugar. Medjool date. Organic maple syrup...natural glucose that will get absorbed ASAP.

    Or try vega sport recovery accelerator. It tastes amazing.
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    Aug 03, 2012 4:29 AM GMT
    vegemike saidYou def want carbs so don't switch to stevia (it has no effect on blood sugar levels)

    However ur maltodextrin is most likely corn based (aka common allergen) and highly inflaming to the body.

    Do a better sugar. Medjool date. Organic maple syrup...natural glucose that will get absorbed ASAP.

    Or try vega sport recovery accelerator. It tastes amazing.



    Oh shit.....when I recommended the Stevia, I had forgotten this was intended to be a "recovery" drink. My bad. icon_redface.gif
  • Artesin

    Posts: 482

    Aug 03, 2012 5:26 AM GMT
    and Im also trying to pack on some extra calories by consuming it before and after so losing the sugar would be bad ;p.

    The dextrose is made from corn but if I'm not allergic would it even have such an effect on inflammation? All sugars, aside from maybe agave, maple or molasses would have some contribution towards inflammation I would have thought. COnsidering that most americans will consume 2+ sodas a day that are made with HFCS derived from corn that packs on over 30g+ carbs, is corn maltodextrin really such a concern? I didnt find very many cons when initially researching it but in the event that corn derivatives don't cut it would you turn to grape, potato or wheat dextrose?
  • Artesin

    Posts: 482

    Aug 03, 2012 5:42 AM GMT
    Guess Ill try some gatorade powder in the mix up tomorrow. Will report back with results for anyone interested lol.
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    Aug 03, 2012 10:36 AM GMT
    Don't do agave. It is fructose.

    Maple syrups probably the best glucose. It's also high in trace minerals.
    Gatorade will be more corn syrup. Really inflaming. And corn is all pretty much gmo.

    Could u just eat fruit after ur workout?
  • Artesin

    Posts: 482

    Aug 03, 2012 12:41 PM GMT
    That wont prompt a very high insulin response.
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    Aug 03, 2012 1:28 PM GMT
    You can buy freeze-dried berries at the market, if you have a blender with a spice grinder or coffee grinder, you could powder those and add them to the mix.

    Goji and Acai can be bought as powdered pulp, you can probably get others if you ask at a health food store.

    Experiment - you'll find some of the fruits will have a thickening effect when they re-constitute.

    Carob powder may also be an option for you.

    Its not particularly scientific or precise, but will add some variety.
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    Aug 03, 2012 2:35 PM GMT
    Whey protein isolate, organic canned coconut milk, and water are the base for my protein shakes. To that, I add either fruit juice concentrate or cocoa powder, instant coffee, and maple syrup. Totally delicious...
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    Aug 03, 2012 8:32 PM GMT
    Also, for a refreshing change, try thowing in some frozen berries and blendering it. Mmmmmmm....
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    Aug 06, 2012 6:30 AM GMT
    A glass of water and a couple bananas.
  • Artesin

    Posts: 482

    Aug 06, 2012 4:51 PM GMT
    Some decent options, but unfortunately the fat/fiber from some of the ingredients will not allow the protein and dextrose to get rapidly absorbed when its needed.

    However I think I figured something out.

    20 grams dextrose
    20 grams maltodextrin (cuts the sweetness and is absorbed a little slower than dextrose)
    15 grams whey isolate
    10 grams egg white
    3 grams creatine and glutamine
    half a teaspoon of xanthan gum (provides thickening)
    half a teaspoon of cream of tartar (acidity regulator, bumps up the orange flavor, the maltodextrin also carries it)
    two tablespoons of orange juice


    It seems pretty close to the p90 recovery drink but with a bit more power. I may or may not add a little coconut oil after the workout just to get the possible testosterone response from fat intake.