15 DIY recovery drinks with exact measurements, no protein powder needed. Budget, dairy-free, and electrolyte recipes backed by real research.
The Fitness RoadA good DIY recovery drink has to do three jobs: refill the glycogen (stored carbohydrate) your muscles burned through during training, supply protein to support muscle repair, and replace fluid and...
The Fitness RoadYou don't need a food scale to get this right. As a practical starting point, aim for 30 to 60 grams of carbohydrate and 15 to 25 grams of protein for a moderate 45 to 60 minute training session,...
The Fitness RoadEvery DIY recovery drink recipe below uses ingredients from a regular grocery store, no protein powder or supplement aisle required. Adjust portions up or down based on your own training load and...
The Fitness RoadEvery recipe above works in any blender, so if you already own one, skip this section. If you don't, the honest answer is that a personal blender is enough.
The Fitness RoadHere's how all 15 DIY recovery drinks compare side by side, so you can pick one in a few seconds instead of rereading the whole list.
The Fitness RoadEven well-intentioned DIY recovery drinks can miss the mark if they skip one of the basics below. Making it all protein, no carbs.
The Fitness RoadSo are DIY recovery drinks actually worth the extra few minutes of blending compared to grabbing a bottle off the shelf? For most people training regularly, yes.
The Fitness RoadWhat is a DIY recovery drink and why make one instead of buying it? A DIY recovery drink is a homemade beverage built around the same three things a good post-workout drink needs: carbohydrates to...
The Fitness RoadAn effective recovery drink comes down to three things: carbohydrate to refill glycogen, a moderate dose of protein, and fluid with electrolytes if you sweated heavily, roughly a 3:1 to 4:1...
The Fitness Road15 DIY recovery drinks with exact measurements, no protein powder needed. Budget, dairy-free, and electrolyte recipes backed by real research.
The Fitness Road