Here are some P90x recovery drink alternative ideas that I’ve found on the forums: (see my P.S.)
- Chocolate milk (with sugar or Agave Nectar added as necessary to get the right ratio)
- 1 scoop of low fat frozen yogurt, 1 scoop organic peanut butter, 2 scoops frozen mixed berries, 1-2 scoops of protein powder, 1-2 cups of skim milk or water if you want to cut down calories. Blend until smooth. Serves 2-4 people.
- 1-2 scoops protein, 1-2 scoops fruit of your choice, add milk or water
- Skim milk, lite chocolate syrup, and a scoop of chocolate protein powder
- 1 scoop whey protein powder, 1 scoop of creatine powder (before you do this, please see my P.P.S!), 5 fresh berries, and blend
- 12 oz Gatorade, 5 oz apple juice, 0.5 scoop whey protein powder, water
- 1 cup skim milk, 2 scoops of whey protein powder, 1 banana, 2 ice cubes
- 6 oz. grape juice and 2 tsp. whey protein powder
- 1/2 scoop of your favorite protein only powder (no carbs or lil’ carbs), and 3 strawberries, or half a banana, or a table spoon of brown sugar, or 15 blue berries…and all this in 500ml of water
- 2 scoops of strawberry whey protein powder, 8 oz water, 1/2 cup of strawberries, 1 tablespoon of strawberry nestle quik
- 2 scoops of vanilla whey protein powder, 8 oz skim milk, 1/2 cup strawberries, 2 kiwis, add ice if you want
- 2 scoops of vanilla whey protein powder, 8 oz skim milk, 1/2 cup of mixed berries, add ice if you want
Another recommendation I saw on the forums was to avoid drinks that include “Crystalline Fructose” which is basically the same as High Fructose Corn Syrup.
Vegan Recovery Drink Options
- Lifted from the P90x vegan newsletter: Mix 12 ounces of apple or grape juice with soy, pea, or rice protein. (The article suggests avoiding hemp protein, because the fiber in it slows absorption.) Powders tend to vary in calorie amounts, so do the math. You’ll want approximately 10 to 12 grams of protein to the 45 grams of sugar you’ll find in the juice. You’re shooting for a carb-to-protein ratio of between 3 to 1 and 5 to 1.
- Lifted from the “Vegans” thread on the Beachbody message boards: Vega Sport supplement added to a smoothie. It comes in packet form and is the Berry Flavor. Just add that to a fruit smoothie of a Banana, Strawberries, and Apple. The packet of Vega amounts to 20 total grams of protein and just 4 grams of carbs, combined with the 3 fruits, that would make the Carb to Protein ratio of all four things combined almost a perfect 4:1 ratio. The total Carbs of those 3 fruits according to the calorie counter site is 85g, and 5g protein. After adding the Vega, that would go to about 89g Carbs, and 25g protein (3.56 : 1 ratio…..very very close).
I’ll keep adding to this list as I hear of more ideas! – CJ =)***
|Regarding recovery drinks, my hubby used Accelerade (Fruit Punch flavor), which is cheaper than the drink offered by P90x but seemed to be effective. While I was waiting for that to come in the mail, I used chocolate milk as his recovery drink. The key to a recovery drink is ensuring that it has a 4:1 carb to protein ratio. So whatever drink you use, look at the nutrition stats and make sure that if you multiply the grams of protein by 4 you get approximately the same number as the Total Carbs (give or take a few). If your chocolate milk doesn’t have enough carbs in it to give it that ratio, you can add sugar to make it correct. 1/4 tsp of sugar adds 1 gram of carbohydrate. (I know it feels weird to be adding sugar and drinking a high-carb drink during a low-carb diet, but post-workout is the one instance when it is beneficial. Just remember, your body needs sugar to repair the micro-tears in the muscle and reduce soreness. Rest assured that the P90x nutrition plan is designed taking a high-carb recovery drink into account and it won’t hurt your results.)|
|***3/6 update – Several great ideas gleaned from comments below:
1) Instead of adding sugar to your chocolate milk, you could add Agave Nectar for a “cleaner” way to add carbs than white sugar. 1 tbl of nectar has 16 carbs, 15 sugars and 0 protein and 0 fat. So a tsp of nectar is about 5 g carbs.
2) As an alternative to Accelerade, you can try Endurox R4 Tangy Orange, which according to Nic below, is from the same people who make Accelerade and is closer in formulation to the p90x recovery drink than Accelerade. It has 50 more calories, but still has the 4:1 ratio, plus L-Glutamine and L-Arginine for recovery just like the P90x drink. Nic also adds creatine to this (see my P.P.S. before you decide to do that though!).***
|Just for your information, Beachbody’s recovery drink has 220 calories – 39g carbs, 10g protein, and 2g fat.You might also want to search around a bit on the teambeachbody forums – I’ve seen various posts for yummy-sounding recovery drinks. As long as the ratio is correct, you can use almost anything.|
Hopefully these ideas can get you started!
P.S. Please note that I can’t guarantee that each of these mixtures will have the correct ratio. I got them from the forums and basically cut and pasted. Many of them will rely on the stats of your protein powder, so you’ll need to make sure that it comes out correct yourself.
P.P.S. I’m not completely sold on the adding creatine powder to drinks. The author of that book I was so impressed by, The China Study, did several studies where it proved very harmful (he basically turned on and off cancer in lab rats using creatine)! Also, check out this recovery drink article by Matt, the guy who helped me with P90x nutrition when we were just starting out. Matt has also posted a bit more info on using chocolate milk as a recovery drink.
P.P.P.S. Do you have a great recovery drink alternative that is working for you? Comment and share the wealth!