P90X recovery drink alternatives?

NBFIT

Anybody else using a recovery drink that isn't the P90X/Beachbody brands? I'm almost done w/the first week & can't believe how sore I still am. I'd like to start using something afterward for muscle recovery. It's keeping me from doing all the exercises to the fullest because I'm in pain! Especially the Ab Ripper. I looked at Walmart & wasn't happy w/what I found there and/or the reviews from those brands. I don't want to "bulk up". I wanna look like the gals on the video!

trodabaugh

I am not sure what is in the P90X recovery drink. You may look at adding Whey Protein to support muscle growth and Creatine for recovery.

pftjill

It is funny to me when people try to do stuff to get rid of soreness. Look up: delayed onset muscle soreness and you will find out more about the soreness. According to my exercise phys class-not much you can do to get rid of it.

OLP76

Whey Protein Supplement & Creatine...after each workout.

ami789

With the first week you are going to be crazy sore! If you think about it..just look back and review what you just put your body through. It gets better after the second week. But of course once you move onto the next phase, you will be confusing your body all over again.
If your woring hard in the workouts I would still take your recovery drink. It has the correct ratio of what you need after your work outs from muscle damage.
In terms of bulking, there is no way that you can unless you were to start taking steroids. It's just not possible. Just stick with it everyday and you will make great progress.

So my point is it may not be that your recovery drink isn't working, your going to be sore the first couple of weeks no matter what. Make sure your stretching well. Don't get discouraged your going to love your transformation. The best thing you can do is work through the pain and not let that affect you not doing the workouts. Once you start your muscles will warm up and you will feel better.
Trust me you will be able to walk again soon.

;-)

Stooooo

Anybody else using a recovery drink that isn't the P90X/Beachbody brands? I'm almost done w/the first week & can't believe how sore I still am. I'd like to start using something afterward for muscle recovery. It's keeping me from doing all the exercises to the fullest because I'm in pain! Especially the Ab Ripper. I looked at Walmart & wasn't happy w/what I found there and/or the reviews from those brands. I don't want to "bulk up". I wanna look like the gals on the video!

Just curious what you have against the P90X Results and Recovery Shake?

BrianJLamb

I agree with pftjill for the most part. You are going to be sore until your body gets used to doing what you are doing. Unfortunately for you, Tony is going to switch up your routine at that point to keep you sore. The supplements will help get blood flowing to your damaged muscles to get them on the mend, but you are still going to feel something. The pain should lessen as you progress, but you will never fully eliminate it.

As for AbRipper X, what a pain in the *kitten*. I couldnt get through that video. It beat me up. I thought, wow...what a nice core workout I am getting while I did cardio x and synergy...then the next day's lineup was AbRipper. I laid there on the floor. I couldnt lift my legs after the first 5 minutes.

pyro13g

The P90X Results and Recovery is the same thing as any other brand. They all just have their litte tweaks that make them unique. Recovery formulas are 4:1 carb(mostly fast)):protein ratio + electrolytes and some through in Bcomplex, other vitamins, creatine, etc.

The soreness will ease with time. The only affect I ever felt from a recovery drink is the rejuvenation you experience by replacing that spent glycogen from a big high heart rate calorie burn.

I used Endurox R4 and GNC AMP Endurance Booster.

NBFIT

Anybody else using a recovery drink that isn't the P90X/Beachbody brands? I'm almost done w/the first week & can't believe how sore I still am. I'd like to start using something afterward for muscle recovery. It's keeping me from doing all the exercises to the fullest because I'm in pain! Especially the Ab Ripper. I looked at Walmart & wasn't happy w/what I found there and/or the reviews from those brands. I don't want to "bulk up". I wanna look like the gals on the video!

Just curious what you have against the P90X Results and Recovery Shake?

NBFIT

I don't have anything against the P90X brands. Just thinking money & something I can just pick up at a local store.

Wendi_S

I've heard chocolate milk will help... although I opt for the P90X recovery drink personally.....

ami789

Low fat chocolate milk!

elzettel

I read 1% chocolate milk is good for recovery. I had been drinking about 1/2c to 1c of that but I never really had much of an issue with soreness...I'm thinking because I'm a runner so my leg muscles were pretty strong. I have had trouble with my blood sugar so my Dr. told me to up my protein. I picked up GNC Whey Protein AMP powder (vanilla) and used it today for the first time...the taste is good. I went with this one since I am supposed to watch my carbs and it is lower in carbs than others.

MistyMtnMan

Ok I have done a lot of research on this subject and the best alternative I found is a product called Aftershock Recovery by Myogenix. I have been using it since I started P90X and have had amazing results. I was in the same boat as you. After my first week I couldn't even sleep I was so sore. After I started taking the Aftershock my soreness is barely noticeable and my strength and performance went up as well.

A few other cool facts is it is loaded with an 8g amino stack with all of your important muscle builders like glutamine, 7.25g BCAA's which are also very important in muscle recovery, 1,500mg Joint Recovery like Glucosamine and Chondroitin, and Creatine. There's also 34g of protein per serving as opposed to only 10g in the P90X drink. The flavors I have had are amazing as well (Orange Avalanche and Pina Colada). It is also a lot less carbs and way less sugar. The price is also cheaper as well. You can find it on Amazon for about $25 for 2.64lbs. I have been ordering it on there and it only takes a few days to get.

http://www.amazon.com/gp/product/B003CI0GKQ?ie=UTF8&seller=A1IGX0NXKOHHUV&sn=enhanced sports nutrition

If you want a great alternative, this is it!

Wendi_S

Ok I have done a lot of research on this subject and the best alternative I found is a product called Aftershock Recovery by Myogenix. I have been using it since I started P90X and have had amazing results. I was in the same boat as you. After my first week I couldn't even sleep I was so sore. After I started taking the Aftershock my soreness is barely noticeable and my strength and performance went up as well.

A few other cool facts is it is loaded with an 8g amino stack with all of your important muscle builders like glutamine, 7.25g BCAA's which are also very important in muscle recovery, 1,500mg Joint Recovery like Glucosamine and Chondroitin, and Creatine. There's also 34g of protein per serving as opposed to only 10g in the P90X drink. The flavors I have had are amazing as well (Orange Avalanche and Pina Colada). It is also a lot less carbs and way less sugar. The price is also cheaper as well. You can find it on Amazon for about $25 for 2.64lbs. I have been ordering it on there and it only takes a few days to get.

http://www.amazon.com/gp/product/B003CI0GKQ?ie=UTF8&seller=A1IGX0NXKOHHUV&sn=enhanced sports nutrition

If you want a great alternative, this is it!

I need to check this out!!!! The pina colada sounds yummy!!! I think the P90X tastes like Tang LOL

MistyMtnMan

This stuff is amazing. I've gone through almost 2 tubs so far!

pyro13g

This stuff is amazing. I've gone through almost 2 tubs so far!

It is not a good choice for optimal recovery from a high glycogen burn workout like most of the P90X workouts. Many could do with 2-4 servings of the P90X formula and they should also be eating a meal afterwords also.

serendipity_2050

What is this P90X that everyone is talking about and is it worth however much it costs?

Stooooo

What is this P90X that everyone is talking about and is it worth however much it costs?

P90X is an Extreme at home work out program by Tony Horton. There are also supplements that are available with the P90X name on them. I happen to use a 3 of the different supplements, but it is not necessary to do the program.

BR1986FB

I used to drink the P90X Recovery drink and it's phenomenal. Tastes like a Creamsicle. I actually contemplated making ice cubes out of the stuff it tasted so good. Problem for me is that I eat paleo. The P90X recovery drink has WAY too many carbs for someone trying to keep their carb intake below 50g's.

I switched over to Accelerade Hydro. Still has the 4:1 ratio with only 60 calories and 10g's carbs per scoop. I only use one scoop.

I also agree with others that if you're looking for a recovery drink, on the cheap, chocolate milk is the way to go.

pyro13g

If you're Paleo and do endurance training the fast sugar is OK for glycogen replacement. Necessary evil both for training and during events. There's a book on how to manage it, Paleo for Athletes.

MistyMtnMan

This stuff is amazing. I've gone through almost 2 tubs so far!

It is not a good choice for optimal recovery from a high glycogen burn workout like most of the P90X workouts. Many could do with 2-4 servings of the P90X formula and they should also be eating a meal afterwords also.

It has 60 more grams of carbs than the P90X drink. What makes it not good for high glycogen burn?

CSstudent78

A little off the subject but still about P90x...How are you recording your exercises in the fitnesspal exercise log? I recorded the squats done from the Plyometrics DVD and myfitnesspal didn't even register any calories lost. Does anyone have any solutions?

cnance

A little off the subject but still about P90x...How are you recording your exercises in the fitnesspal exercise log? I recorded the squats done from the Plyometrics DVD and myfitnesspal didn't even register any calories lost. Does anyone have any solutions?

This may not be the most accurate, but when I was doing P90X last year I found somwhere (probably on the BB forums) to estimate 400-500 calories per workout. I made my own exercise in MFP of 450 calories and manually adjusted my carb/protein/fat rations for each phase. I entered that 450 calorie burn all six days a week. I still lost significant fat while doing P90X and never felt like I was starving myself.

For the recovery drink, I used fruit smoothies. I work out first thing in the morning and like smoothies for breakast anyway. I just made a simple soy milk, juice, frozen fruit, and protein smoothie that was usually at least 400 calories. It probably wasn't the optimum mix of nutrients, but it kept me from passing out after my workout.

One trick I used for soreness also. If I was really sore in the evening I would walk the dogs. Just a medium pace stroll, but enough to get the blood pumping for 20+ minutes. It really seemed to help.

lisablueeyes

Here is something I found!!!

Why Bother With Recovery Drinks?

By Jessica Seaton, D.C.



Post-exercise nutrition can improve the quality and the rate of recovery after a bout of serious exercise, such as a one hour swimming practice, a weight training session, or a longer run. Signs of poor recovery include fatigue, poor workouts, prolonged muscle soreness, lack of increased strength, and lack of increased muscle mass. Research has shown that nutrition ingested right after working out, and up to two hours later can drastically improve one’s recovery time.



From a physiological perspective, muscle fibers are made of protein and increase in size if the protein is synthesized. Exercise increases the breakdown in muscle protein while decreasing protein synthesis. It also depletes glycogen, which is what the muscles use for energy. Glycogen consists of glucose molecules. Finally, insulin levels are frequently reduced after exercise. Insulin is a hormone that enables the muscle cell to absorb glucose, to build glycogen, and amino acids used to build muscle protein, while decreasing the breakdown of muscle protein during the post-exercise period.



The goal of post-exercise nutrition is to replenish the glycogen stores and to encourage protein synthesis. Carbohydrates are the body’s main source of glucose, the molecule used to build glycogen. By ingesting carbohydrates, you rapidly replenish your glycogen stores. This is important because consistently low glycogen stores lead to a breakdown of muscle protein and a loss of muscle mass. Carbohydrates increase the body’s insulin concentration. Insulin is essential for glycogen and protein synthesis. Carbohydrates also promote the release of growth hormone, which promotes protein synthesis, which in turn leads to increased muscle mass. Finally, carbohydrates decrease cortisol concentration. Cortisol, also known as a “stress hormone,” is released in response to both physical and psychological stress. During a workout, cortisol levels are increased, causing muscle protein to break down.



Several studies have shown that adding protein to a carbohydrate mix will significantly enhance the release of insulin compared to carbohydrate alone. The type of protein most quickly absorbed is whey hydrosylate. Adding amino acids to the protein increases their availability to be used as building blocks. The most important essential amino acid in a recovery drink is leucine, because it works synergistically with insulin to maximize protein synthesis.



The optimal post-recovery nutrition would be a drink consisting of carbohydrates and protein. The optimal form of carbohydrate for the recovery drink is glucose and glucose polymers (several glucose molecules), such as maltodextrin. The ideal protein is a protein hydrosylate, such as whey hydrosylate. The protein should also contain all of the essential amino acids, and in particular leucine



The drink should contain twice as much carbohydrate as protein, calculated at a rate of 0.8 grams of carbohydrate and 0.4 grams of protein for every kilogram of your body's weight.. For example, a 140 pound swimmer would calculate his or her carbohydrate and protein needs as follows:

140 lb. = 63.5 kg.

63.5 kg x 0.8 g/kg = 50 grams carbohydrate

63.5 kg x 0.4 g/kg = 25 grams protein

A 170 pound swimmer weighs 77 kilograms and would require 62 grams of carbohydrate and 31 grams of protein. A 120 pound swimmer is 54.4 kg and would require 43.5 grams of carbohydrate and 21.7 grams of protein.



Most athletes tolerate liquids better than food after a workout. Liquid also has the advantage of replenishing fluid lost during exercise, and is digested and absorbed more rapidly than solid food. Research has shown that if the recovery drink is consumed immediately after exercise, the rate of glycogen synthesis was three times higher than if it is consumed two hours later. Therefore, you should consume the drink as soon after exercising as possible.



There are several products on the market that will have this 2:1 ratio of carbohydrate to protein. However, you should read the labels carefully, since most products are only protein with no carbohydrate. Examples of products that work well as a recovery aid are Twinlab’s Amino Fuel (the powder form) and Metabolol II™ (Champion Nutrition), both available at Pavillions in West Hollywood. I prepare the powdered drink at home, then before I shower I add water to the powder, shake it up, and have a few sips. I drink the rest while I’m dressing.



If it is impossible for you to find a drink or powder that meets these requirements, you could try mixing a protein powder into fruit juice. Protein alone is not nearly as effective as protein with carbohydrate. One cup of apple juice contains 31 grams of carbohydrate, a cup of cranberry cocktail 40 grams, and a cup of orange juice 27 grams. However, if the protein powder with fruit juice is not an option for you, simply having a glass or two of fruit juice right after work out would be much better for your recovery than nothing.

:smooched:

MistyMtnMan

This stuff is amazing. I've gone through almost 2 tubs so far!

It is not a good choice for optimal recovery from a high glycogen burn workout like most of the P90X workouts. Many could do with 2-4 servings of the P90X formula and they should also be eating a meal afterwords also.

It has 60 more grams of carbs than the P90X drink. What makes it not good for high glycogen burn?

Sorry I was thinking calories Woops. I usually blend it with almond milk, quick oats and a banana. It does the job.

rikjog

Does anyone know of any recovery drinks that are milk free? I am allergic.

RGv2

I just usually have my protein shake afterwards. I used Cellmass for a while, it was alright.

Also OP, if your only workout of choice is P90X you don't need to worry about bulking up, no matter the supplement.

csnicholson1

Why is everyone making this so difficult? Here is an easy and inexpensive way to help out your muscle soreness....Eat a couple of bananas! Potassium is great for muscle soreness. Also, stretch those sore muscles before you get into bed and you will sleep better.