Recovery and Protein

👉 Recovery Guide: Calculate your optimal recovery

With 4 simple questions, we calculate your ideal recovery to get the most out of your training. Even after a short, steady ride, you can build fitness. With the right recovery approach, we help you move step by step toward your peak. 👇

Recovery guide Calculator

What makes a recovery shake a true recovery drink?

Top-5 lists and commercial claims about recovery shakes are everywhere. But how do you know which one actually works for you as a cyclist or endurance athlete? The real question is simple: what should the perfect recovery shake deliver after hard training or racing? To answer that, we spoke with nutrition experts and professional cyclists like Wout van Aert, Stijn Devolder and Mathieu van der Poel.  Together, we developed the Pro Elite Recovery shake: the flagship product of Neapharma.

1. What do you use a recovery shake for?

Before choosing the right recovery shake, you need to be clear about what it should do for you. A proper recovery shake has three key goals:

  1. Muscle recovery and building: proteins repair muscle damage after exercise and support faster muscle growth.
  2. Replenishing reserves: replenishing reserves: sweating causes you to lose essential minerals that must be restored to keep performance high.
  3. Condition building: consistent recovery and muscle support are key to improving and sustaining your fitness over time.

The best recovery shakes not only provide proteins but also sufficient carbohydrates. This provides extra energy for a faster and more effective recovery.

2. What can you expect?

1. Whey protein concentrate.

Wei is de hoogst kwalitatieve eiwitbron die er is. Geen enkel eiwit ondersteunt spierherstel zo snel en efficiënt. Kijk dus niet alleen naar de totale hoeveelheid eiwit, maar vooral naar het aandeel wei-eiwit.

De beste recovery shakes bevatten meer dan 45 g eiwit, waarvan minstens 25 g wei-eiwit.

2. Quality first

Forget the hype around so-called super amino acids. Leucine is the one that matters. BCAAs are often credited with all kinds of benefits, but research consistently shows that leucine is the key trigger for muscle recovery and muscle growth. It’s the primary signal your body needs to start repairing and building muscle after training.

  • The more leucine, the better. The best recovery shakes contain at least 5 grams of leucine.

  • If your shake also contains 2 to 3 g of isoleucine, you’re spot on. Isoleucine works alongside leucine and can be absorbed at the same time, without interfering with its effect. Together, they form a powerful combo for optimal recovery.

  • The only other amino acid worth adding is valine. It helps stimulate muscle uptake of amino acids and, while its effect is smaller, it works well in combination with leucine to further support recovery.

3. The right creatine solution

Most recovery shakes don’t include creatine, but if yours does, make sure it’s buffered creatine. Buffered creatine has an extra protective layer against stomach acids, allowing it to be absorbed properly. Without this buffer, creatine can break down too fast, reducing absorption by up to 60 percent. If you choose a recovery shake with creatine, buffered is the only option that makes sense.

3. All-in-one Recovery

For complete and sustainable recovery, your shake should also contain vitamins, minerals and antioxidants. These are lost through sweating and need regular replenishment. And yes, you sweat more than you think, even on cold days.

  • Consumed within the first 30 minutes after exercise, these nutrients are absorbed most efficiently by the body.

  • Look for these important minerals: chlorine, potassium, sodium, phosphorus, zinc.
  • Search for these important vitamins: B1, B12, B2, B6, C.

Deze vitaminen zullen jouw energieniveau snel verhogen: binnen een half uur na het drinken van de shake voel je de boost.

4. The ultimate check: a neutral pH.

A neutral pH is the hallmark of a premium recovery shake. It shows that no unnecessary acids or flavorings were added, making the shake easy to digest, even after hard efforts. Nutrients at a neutral pH are also absorbed more efficiently, so you feel the effect faster and stronger.

Studies prove: professional athletes who regularly use the Pro Elite Recovery shake experience a noticeable increase in fitness, strength, and endurance.

5. Why an all-in-one recovery shake is not always the best choice

After a light training session under two hours, a healthy body usually has no major deficiencies. In that case, a full recovery shake isn’t needed and leucine alone is enough to stimulate muscle recovery and growth. With consistent use over three weeks or more, leucine can even help improve conditioning.

Because leucine is the most expensive ingredient in recovery shakes, many brands underdose it or only sell it in costly blends. At Neapharma, we do it differently. Pro Elite Recovery contains 6 g of leucine per 100 g, the maximum your body can absorb per hour, and we also offer pure leucine in capsules as a more affordable option when you don’t need a full shake.