Post-Workout Recovery: Protein, Carbohydrates, Creatine and BCAAs
Recovery after demanding exercise involves more than one nutrient. The body may need protein to support the maintenance and growth of muscle mass, carbohydrates to help replenish the energy used during training, fluid and minerals to replace nutritional losses, and sufficient rest before the next session.
Nutrition A2Z Recovery Blend brings these elements together in one substantial chocolate-flavour serving. Each 90 g serving provides 30 g of protein, 46.6 g of carbohydrate, 3 g of creatine monohydrate, 3 g of glutamine peptides, 3 g of BCAAs, 5 g of hydrolysed collagen and a broad blend of vitamins and minerals.
Why use a post-workout recovery blend?
A hard training session places several demands on the body. Muscles contract repeatedly, stored carbohydrate is used for energy and fluid may be lost through sweat.
A complete recovery strategy should consider:
• Protein intake
• Carbohydrate intake
• Hydration
• Electrolytes
• Rest and sleep
• The time available before the next training session
Recovery Blend is designed for use immediately after training or exercise, providing several important nutritional components in one measured drink.
30 g of protein per serving
Protein contributes to the growth and maintenance of muscle mass. It also contributes to the maintenance of normal bones.
Each 90 g serving provides 30 g of protein from a multi-source protein blend containing:
• Micellar casein
• Hydrolysed whey protein
• Whey protein concentrate
• Milk protein concentrate
• Calcium caseinate
• Hydrolysed collagen
• Glutamine peptides
Using several protein sources provides a mixture of milk proteins and peptides with different digestion characteristics.
Whey protein is generally digested relatively quickly, while micellar casein forms a slower-digesting part of the blend. This creates a broader protein profile than relying upon a single source.
Why is protein important after training?
Resistance exercise stimulates the body’s muscle-remodelling processes. Dietary protein supplies amino acids that can be used during normal muscle repair and adaptation.
A post-workout serving can be convenient, but the total amount of protein eaten across the entire day remains extremely important.
Muscle recovery also requires enough overall food, sleep and rest. Protein cannot compensate for consistently inadequate calories, poor sleep or excessive training without recovery.
46.6 g of carbohydrate per serving
Carbohydrate is one of the body’s principal energy sources during moderate- and high-intensity exercise. It can be stored within the muscles and liver as glycogen.
Training can reduce muscle-glycogen stores, particularly during prolonged, repeated or high-volume sessions.
Each serving provides 46.6 g of carbohydrate from an incremental-release carbohydrate blend containing:
• Maltodextrin
• Dextrose
• Hydrolysed waxy maize starch
These carbohydrate sources provide a practical way to begin replacing some of the carbohydrate used during training.
The amount of carbohydrate required depends on the exercise session, body size, total diet and how quickly the person needs to train again. Recovery Blend should therefore form part of the wider post-training meal plan rather than being viewed as the only food required for recovery.
Why combine protein and carbohydrate?
Protein and carbohydrate perform different nutritional roles.
Protein provides amino acids and contributes to the growth and maintenance of muscle mass. Carbohydrate helps restore the dietary energy used during training and contributes to normal energy metabolism.
Combining them in one shake may be particularly convenient after:
• Resistance training
• High-volume gym sessions
• Team-sport training
• Endurance exercise
• Repeated high-intensity intervals
• Training sessions followed by another session within a limited period
A combined drink can be useful when a full meal is not immediately convenient, although it should still be followed by balanced meals according to individual needs.
3 g of creatine monohydrate
Creatine increases physical performance in successive bursts of short-term, high-intensity exercise. The beneficial effect is obtained with a daily intake of 3 g of creatine.
Each serving of Recovery Blend provides 3 g of creatine monohydrate—the daily amount associated with this authorised performance benefit.
Creatine helps increase the availability of phosphocreatine within muscle. This system assists with the rapid recycling of ATP, the body’s immediate source of usable cellular energy during short, intense efforts.
Creatine works through consistent intake rather than producing an instant stimulant effect. People using other creatine-containing products should calculate their combined daily intake before taking them alongside Recovery Blend.
What are BCAAs?
BCAAs are branched-chain amino acids:
• Leucine
• Isoleucine
• Valine
Each serving provides 3 g of BCAAs in a 2:1:1 ratio:
• L-Leucine: 1.5 g
• L-Isoleucine: 0.75 g
• L-Valine: 0.75 g
Leucine is especially relevant to the signalling processes associated with muscle-protein synthesis. Isoleucine and valine also form part of the essential-amino-acid supply required by the body.
BCAAs are not a replacement for complete protein. They are included alongside 30 g of protein, which supplies a much broader selection of essential and non-essential amino acids.
3 g of glutamine peptides
Glutamine is an amino acid naturally found in the body and in dietary protein.
The formula contains 3 g of glutamine peptides derived from hydrolysed wheat protein. Peptide-bound glutamine is included as part of the wider protein and amino-acid blend.
Glutamine is often marketed for exercise recovery, but it should not be presented as a guaranteed treatment for soreness, illness or digestive conditions.
5 g of hydrolysed collagen
Each serving provides 5 g of hydrolysed collagen.
Collagen is a structural protein found within connective tissues, including skin, cartilage, bones, tendons and ligaments. Hydrolysis breaks collagen into smaller peptides that are easier to dissolve and digest.
The body breaks dietary collagen down into amino acids and peptides, which enter the general pool of nutrients available for normal tissue maintenance.
Collagen should not be described as rebuilding damaged joints or treating injury. Rehabilitation, appropriate training management and professional medical care remain essential when an injury is present.
What does Vitamin C contribute?
Each serving provides 21.9 mg of Vitamin C.
Vitamin C contributes to normal collagen formation for the normal function of:
• Cartilage
• Bones
• Skin
• Blood vessels
• Gums
• Teeth
Vitamin C also contributes to normal energy-yielding metabolism, normal immune-system function, the protection of cells from oxidative stress and the reduction of tiredness and fatigue.
500 mg of glucosamine hydrochloride
Each serving provides 500 mg of glucosamine hydrochloride.
Glucosamine is a naturally occurring amino sugar and is commonly included in joint-focused nutritional formulas. Within Recovery Blend, it complements collagen and Vitamin C as part of the broader post-training formula.
The presence of glucosamine does not mean the product treats arthritis, eliminates joint pain or repairs cartilage.
Anyone with joint pain, restricted movement or a suspected injury should seek appropriate medical assessment.
Electrolytes and minerals
Sweat contains water and electrolytes. The amount lost varies according to training duration, exercise intensity, clothing, temperature and individual sweat rate.
Recovery Blend provides several minerals, including:
• Potassium: 466.8 mg
• Chloride: 192.3 mg
• Calcium: 362.6 mg
• Phosphorus: 397.1 mg
• Magnesium: 95.5 mg
• Iron: 4.1 mg
• Sodium: 127.6 mg
Magnesium contributes to normal muscle function, normal energy-yielding metabolism, electrolyte balance and the reduction of tiredness and fatigue.
Potassium contributes to normal muscle function and normal functioning of the nervous system.
Calcium contributes to normal muscle function and normal energy-yielding metabolism, while phosphorus contributes to normal energy-yielding metabolism and the maintenance of normal bones.
The drink should be mixed with water, but it does not replace the need to drink sufficient fluid throughout the rest of the day.
A broad vitamin blend
Recovery Blend contains Vitamins A, D, E and C, together with thiamin, riboflavin, niacin, Vitamin B6, folic acid, Vitamin B12, biotin and pantothenic acid.
Several of these nutrients contribute to normal energy-yielding metabolism and the reduction of tiredness and fatigue.
Vitamin D contributes to the maintenance of normal muscle function and normal bones. Vitamins C and E contribute to the protection of cells from oxidative stress.
These nutrients support normal body functions; they do not act as instant energy stimulants or replace adequate food and sleep.
Who is Recovery Blend for?
Recovery Blend is intended for adults completing demanding exercise who want a convenient combination of protein, carbohydrate, creatine and supporting nutrients.
It may be especially suitable after:
• Heavy resistance training
• High-volume bodybuilding sessions
• Prolonged sport or exercise
• Intense interval training
• Training that significantly uses muscle glycogen
• Sessions where a meal cannot be eaten immediately
A full serving provides 317 kcal, so it should be included deliberately within the person’s overall daily energy intake.
How to use Recovery Blend
Mix two scoops—approximately 90 g—with 200 ml of water.
The powder can settle over time, so weighing the 90 g serving provides the most accurate measurement.
Shake or blend thoroughly and consume immediately after training or exercise.
More water may be added for a thinner consistency. Using milk or another drink will alter the calorie, protein, carbohydrate and allergen content of the finished shake.
Product highlights
• 30 g of protein per serving
• 46.6 g of carbohydrate per serving
• 3 g of creatine monohydrate
• 3 g of BCAAs in a 2:1:1 ratio
• 3 g of glutamine peptides
• 5 g of hydrolysed collagen
• 500 mg of glucosamine hydrochloride
• Electrolyte and mineral blend
• Broad vitamin blend
• Chocolate flavour
• 20 servings
• 1,800 g tub
• Made in the United Kingdom
Nutrition per 90 g serving
• Energy: 1,329 kJ/317 kcal
• Fat: 1.2 g
• Of which saturates: 0.5 g
• Carbohydrate: 46.6 g
• Of which sugars: 21.9 g
• Fibre: 0 g
• Protein: 30 g
• Salt: 0.32 g
Other active ingredients per serving
• Hydrolysed collagen: 5 g
• Creatine monohydrate: 3 g
• Glutamine peptides: 3 g
• Glucosamine hydrochloride: 0.5 g
• BCAAs: 3 g
• L-Leucine: 1.5 g
• L-Isoleucine: 0.75 g
• L-Valine: 0.75 g
Ingredients
Incremental Release Carbohydrate Blend (Maltodextrin, Dextrose, Hydrolysed Waxy Maize Starch); Protein Mix (Micellar Casein—MILK, Hydrolysed Whey Protein—MILK, SOYA, Whey Protein Concentrate—MILK, SOYA, Milk Protein Concentrate—MILK, Calcium Caseinate—MILK, SOYA); Flexy Combination (Hydrolysed Collagen, Glucosamine Hydrochloride, Vitamin C); Glutamine Blend (Glutamine Peptides—GLUTEN, L-Glutamine); Cocoa Powder; Creatine Monohydrate; BCAA 2:1:1 (L-Leucine, L-Isoleucine, L-Valine); Vitamin and Mineral Mix (Magnesium Carbonate, Potassium Phosphate, Sodium Chloride, Tri-Calcium Phosphate, Ferrous Citrate, Vitamin E, Vitamin B3, Vitamin B5, Vitamin A Acetate, Vitamin B12, Vitamin B2, Vitamin D3, Vitamin B6, Vitamin B1, Folic Acid, Biotin); flavouring; stabiliser: Xanthan Gum; sweetener: Sucralose.
Allergy advice
Contains MILK, SOYA and GLUTEN.
Manufactured in a facility that also handles milk, egg, soya, gluten, nuts and products derived from crustaceans.
Important information
Food supplements should not replace a varied, balanced diet and healthy lifestyle. Do not exceed the recommended daily intake.
A full serving contains 3 g of creatine. Account for creatine supplied by any other supplements used on the same day.
Anyone who is pregnant, breastfeeding, taking medication, receiving medical supervision or living with a medical condition should consult a qualified healthcare professional before use.
Store in a cool, dry place out of reach of children.