As you probably know by now, Beachbody Performance Recover is more than just your average tub of protein powder. The ingredients—a blend of whey, pea, and casein proteins combined with pomegranate extract—were chosen because of the large body of research that supports their positive impact on muscle recovery and growth. And not only did we assemble a “dream team” of ingredients, but we also combined them in clinical amounts, meaning that we use the same levels found in the very studies that found them effective.
But here’s the rub: The results of those studies assume that you’re ingesting the ingredients without combining them with a lot of other stuff. So can you use Beachbody Performance Recover in your special protein waffle recipe? Of course! It’s a free country! Will it give you all the benefits you’d get from drinking it straight within 30 minutes of working out? Perhaps, but we can’t give you a definitive answer, because the research simply doesn’t exist. Those ingredients have yet to be tested as performance supplements in waffle form—or pancake, French toast, or crepe form for that matter—so it’s best to use the stuff as recommended. That said, if you stick to shakes and apply a little common sense, you’ll see that there are some ways you can customize Beachbody Performance Recover while (in all likelihood) still maintaining the benefits—or even adding a little more functionality.
Long story short, it’s fine to add carbohydrates, but stay away from fat and fiber. The reason is that carbohydrates, especially simple ones like sugar, are digested and absorbed quickly. As a result, they don’t slow the absorption of other nutrients, like protein. Fiber and fat, on the other hand, do. Normally, slowing absorption is a good thing, as it helps you process nutrients more completely and avoid insulin spikes. But post-exercise, different rules apply. Speed is the name of the game. The faster you can digest protein and get amino acids to your muscles, the faster your muscles can remodel themselves and bring a smile to your face when you look in the mirror. And with carbs in the mix, you’ll speed up the replenishment of muscle glycogen, which you deplete during extended aerobic workouts. Fruit juice, coconut water, a small amount of fruit (around one cup or a Purple Fix container’s worth), or even some low-fat milk are all solid choices.
In case you’re wondering why we didn’t just add more carbs to Recover to begin with, the answer is flexibility. For most athletes, a healthy, balanced diet provides more than enough carbs to replenish glycogen stores. And if all you do is strength train, you likely don’t need to worry about muscle glycogen anyway. But if you’re an endurance athlete who pushes the envelop for hours on end, post-workout carbs become important. You’re draining those glycogen stores, so you need to take every “feeding opportunity” possible to replenish them.
By having the flexibility to add or avoid post-workout carbs, Beachbody Performance Recover is an ideal training tool for a wider array of athletes—including you.