Although experts have already convinced recreational athletes that water alone is not enough for strenuous training, a recovery drink is usually considered something “we don’t need”. We replace recovery drinks with lunch, dinner or something that we find in our pocket or the trunk of our car. To a certain extent, we can really “fill” the gaps in our training routine this way, until we start training really intensely, more than 3 times a week. Then it becomes really important that we actually have something in the trunk that we can eat in the first 20, 30 minutes. But not only that, we have to make sure we get the proper nutrients.
ISOTONIC AND RECOVERY DRINK - EVERYTHING WE NEED
In addition to the carbohydrate drink for during exercise, the recovery drink is one of the two key supplements of the endurance athlete, which, according to our estimates, covers 90% of his needs for special needs. In this case, the recovery drink is nothing but food in powdered form, which is absorbed as quickly as possible. But even here, we found that there is almost no beverage on the market that would take into account scientific evidence of human physiology in the rest and recovery phase. The key problems of recovery drinks, similar to isotonics, stem from the wrong ingredients and the wrong ratio of macronutrients.
NEW TRAINING DOCTRINES - YET DRINKS REMAIN THE SAME
This time, let's start with ratios rather than ingredients - many recovery drinks still recommend a 1:4 or even 1:5 ratio of protein to carbohydrates as an ideal for proper protein synthesis and replenishment of glycogen reserves. This ratio is adapted to long (usually cycling) workouts that take virtually all day, where it is necessary to consume a large amount of carbohydrates with a low protein content. With two huge scoops that amount to that 20 g of protein you often consume more than 100 g of simple sugars.
Precisely due to its rapid absorption, most recovery drinks are based on glucose. But this composition is based on outdated beliefs, as recent research shows that different types of sugars are not only absorbed faster but can also replenish different glycogen storages with a varying degree of efficiency. Glycogen is stored in the liver and muscles and evidence shows that by combining maltodextrin and fructose you most efficiently fill-up both storage sites in the post-exercise recovery period.
HOW TO ACHIEVE BETTER SUBSTANCE UTILIZATION AFTER TRAINING?
The same way that applies to isotonic and nutrients we consume during training. Even after training, the rule is that the body accepts only the substances it needs. Reg-N contains as much as 30 g of quality protein from British whey concentrate and 50 g of carbohydrates. These are - same as in the isotonic - divided between maltodextrin and fructose in a ratio of 1:0.8. With Reg-N, we wanted to develop a drink that would replenish both liver and muscle glycogen as efficiently as possible and enable the fastest possible recovery and reduce stress hormones as quickly as possible. In the case of long workouts and inadequate nutrients, stress hormones persist through the rest of the day making us feel exhausted and unmotivated. With faster stabilization of blood sugar and full glycogen stores, all key blood values and metabolic waste that take care of the immune system and the normal functioning of the organism are also stabilized faster. Consuming a recovery drink, especially an isotonic or gels during training, helps to shorten the period after training, when the endurance athlete is particularly susceptible to various conditions.
The ratio of 30 g of protein to 50 g of carbohydrates is also suitable for individuals after short but intense training that triggers the breakdown of muscle tissue (e.g., sprint triathlon). Whey protein concentrate contains the full amino acid profile, a high content of leucine (an amino acid that triggers protein synthesis) and glutamine (key components of skeletal muscle). Of all the types of protein, it boasts the highest content of immune and growth factors and a high content of vitamins and minerals.
There we go, we have encountered a problem. Whey protein is the optimal choice, but how will it be tolerated by individuals with lactose intolerance? We decided to test different concentrates and, above all, concentrate on the highest quality one - the one that our testers least complained about. Individuals with the irritable bowel syndrome (IBS) have therefore been our most valuable source of information. Choosing a poor source of protein (some manufacturers live and die by soy) would be pointless if we can add an enzyme whose absence causes mainly problems. The prototype already includes both key enzymes, lactase and bromelain - we replaced fructose and maltodextrin several times until we came up with a composition that suited the vast majority of individuals.
The recovery drink also does not contain artificial additives - currently the prototype version offers natural aromas of strawberry, vanilla and chocolate. Reg-N also contains electrolytes in case the individual "forgot" about his isotonic during training, which often happens during a match or training. The drink contains exclusively British ingredients, and the whey concentrate is produced by non-aggressive low-temperature techniques that do not coagulate key micronutrients.
LESS IS MORE - EXCEPT IN RECOVERY
Why is recovery so important? Better recovery means more training, and these can be more intense. Better training means better results. The problem with recovery drinks on the market is that they do not follow this basic logic. When the body, despite the huge amount of carbohydrates (which target only one transporter which is usually only glycogen in the muscles in the case of glucose), is not supplied with adequate material for movement, two things happen. Firstly, when our glycogen is only partially replenished, our performance during the workout the next day will not be as required given that the body will be lacking energy.
Another, more complex feature is the presence of fatigue resulting from excess metabolites, as well as stress hormones and excitatory neurotransmitters. A longer period of fatigue tells us that we did not get the substance either during or after training. By subjecting the body to a stressor without the material, which would restore many physiological processes to homeostasis, we have prolonged a certain acute state of readiness for danger. If we train every day, this leads to chronic fatigue and eventually to burnout. Viral infections, unrehabilitated micro-injuries and low-grade inflammation that lead to injuries, lacerations and chronic diseases begin to appear.
In addition to supressing the immune system, increased levels of stress hormones also have an effect on muscle recovery and growth. In a way, the body is (working too much, a disordered diet and a changing biorhythm) in an intermediate phase of inflammation, in which communication between immune messengers is limited. This also results in accelerated breakdown of muscle tissue (anabolism), which the body uses for more urgent processes.
NEW DEVELOPMENTS THAT ARE NOTHING NEW FOR THE BODY...
Like the isotonic drink, Reg-N is also unique on a global scale. It is the first drink to contain a two-component mixture of carbohydrates in a ratio of 1:0.8. According to scientific evidence, this is the most effective way to replenish muscle and liver glycogen, and we do not have to consume enough of it to make us uncomfortable. The high protein content will be able to repair muscle fibers more effectively, and a recovered organism without a lack of key nutrients will not try to obtain substances from the muscles, as it will get them from a meal after exercise.
A recovery drink that contains an appropriately high amount of protein in addition to the available carbohydrates is therefore a perfect food, as long as it follows some basic principles that have been overlooked so far precisely because of their simplicity. Reg-N is made in the UK from exclusively British ingredients, contains no artificial sweeteners, colors or flavor enhancers - and all flavors are of natural origin.