Training uses energy - muscles burn glucose, a fast-releasing carbohydrate. As energy sources (glucose is stored as glycogen) run low, fatigue sets in and the body looks for fuel sources from muscle protein and fat.

Nutritional recovery replaces these glycogen stores. The best time to feed is within 20-30 minutes after exercise ('recovery window') when the body is primed to absorb and store energy fast - at 150% the normal rate.

To maximise recovery, you need both carbohydrate (CHO) and protein. Carbohydrate enters the blood and starts an insulin reaction which causes cells to take up glucose from the blood, storing it as glycogen in the liver and muscle. The addition of protein has been shown to give a greater insulin response and therefore increase the storage rate of CHO as glycogen [1].

In trials, athletes given a CHO with protein beverage after strenuous exercise showed a 55% greater time to exhaustion on subsequent exercise vs athletes given a standard 6% carbohydrate-electrolyte sports beverage [2].

For Goodness Shakes contains the optimal ratio of CHO to protein for fast energy recovery. It energises and stocks glycogen stores. It's ready to go, so it can be drunk immediately in your recovery window.

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