Recovery shake is a product from Austrian based company Peeroton. This supplement claims that it is ideal to use post-workout and its ability to enable fast regeneration can promote an increase in performance. This review will aim to assess the ingredients in this supplement to see if it is capable of backing up these claims.

Maltodextrin

Maltodextrin is a polysaccharide which is a complex carbohydrate. This ingredient is water soluble and unlike other carbohydrates, is easily digestible (1) and can give a quick release of energy without any spikes of glycaemia (2).

Dextrose

Dextrose monohydrate is a fast absorbing carbohydrate that gives a quick release of energy. It is usually found in supplements as its properties mix very well with other substances.

Whey protein concentrate/ Milk protein concentrate

Whey and milk protein helps aid muscle protein synthesis when combined with resistance training (3, 4). Other key features include increasing muscle mass (5), an increase in lean body mass (6) and greater recovery from exercise (7). Longer periods of supplementation have shown greater gains in fat free mass (8).

Muscle protein synthesis is increased due to high concentration of Leucine (BCAA) which is a signalling molecule needed to increase muscle protein synthesis (9). Consumption of whey protein helps increase muscle mass due to a greater amount of peripheral nitrogen retention whereas soy protein has been found to have a greater effect on splanchnic protein synthesis (10).

The reason for greater recovery of exercise can be due to a post exercise insulin response (11, 12) which means glycogen resynthesis occurs rapidly so exercise can be prolonged, with greater training volume increased hypertrophy and decreased muscle damage.

Cocoa powder

Cocoa powder has been found to include flavonoids which are antioxidants, they can aid in the oxidation of LDL, (13,14) and augments the antioxidant defense system (15). Cocoa powder has also been found to stimulate nitric oxide production which can reduce oxidative stress and reduce the risk of heart attack (16).

Latte Macchiato flavor (milk)

Latte Macchiato flavor provides no nutritional benefit and is included in supplements as a flavour enhancer.

Wheat protein hydrolyzate

Wheat protein hydrolyzate has been found to absorb more rapidly than free form amino acids and intact proteins (17), which can lead to a greater delivery to muscles and a greater post exercise muscle protein synthesis after exercise (17). It has been shown that wheat protein hydrolyzate can increase insulin response dramatically and is ideal for recovery post exercise (18).

Guar gum

Guar gum is a dietary fibre that has been reported to decrease plasma cholesterol concentration (19) and increased satiety (20). However a meta-analysis found that although this product is safe no benefit has been found compared to a placebo (21).

Magnesium carbonate

Magnesium stearate does not induce any nutritional benefits. The main reason for this substance being in the supplement is that it is a lubricant for the machinery that manufactures the product.

Sodium cyclamate

Sodium cyclamate is a sweetener that is calorie free. This ingredient is used in many products and is used to make the product taste sweeter and does not have any nutritional benefit.

Silica

Silicon Dioxide doesn’t add any nutritional benefits to this supplement. The main reason for silicon dioxide in this supplement is that it aids in the even distribution of the active ingredients in this supplement.

Zinc gluconate

Zinc has been identified as a factor for many enzymes responsible for the synthesis, storage and release of insulin (22), with increases in lean body mass while fat mass either remains stable or decreases, depending on the degree of baseline zinc deficiency (23). With this evidence is has been shown that this ingredient is important for the growth and development of body tissues as well as this a variety of biological processes including wound healing and muscle cramps (24) have been found.

Ascorbic acid

Ascorbic acid is known to be a powerful antioxidant (25). Studies have suggested that it can increase endothelial nitric oxide by protecting it from oxidation and increase synthesis, another function that Vitamin C has suggested includes reducing blood pressure (26), however the only proven function of vitamin C is the prevention of scurvy (27).

Ferrous sulphate

Ferrous sulphate is also known as iron sulphate, common uses for this ingredient are for people with iron deficiency. Iron levels have been found to decline due to exercise (28) with findings showing that it can help with fatigue (29).

Dl-alpha tocopheryl acetate

Dl-alpha tocopheryl acetate is otherwise known as vitamin E and is an antioxidant (30). This means that it protects the muscles from free radicals, which causes muscle soreness and damage to the muscle tissue and fat cells (31). Dl-alpha tocopheryl acetate can counteract these free radicals before damaging these parts of the body which can allow exercise to be prolonged (32).

Sweetener sodium saccharin

Sodium saccharin is a sweetener that is calorie free. This ingredient is used in many products and is used to make the product taste sweeter and does not have any nutritional benefit.

Niacin

Niacin is otherwise known as vitamin B3 and in an antioxidant. Research studies have shown that niacin supplementation increases growth hormones in response to anaerobic exercise (33) as well as a reduction in fasting triglycerides (34). An increase in fasting insulin has been found due to a decrease in insulin sensitivity (35). Further research is needed for this supplement in order to understand the mechanisms.

Cupric gluconate

Cupric gluconate or copper gluconate as it is also called, has been suggested to contribute to the formation of red blood cells, healthy contribution to the growth and development of bones and organs as well as a participation in cholesterol and glucose metabolism (36). However although there has been evidence for this it is debated and others have found no change when administering copper gluconate compared to a placebo in healthy individuals (37, 38).

Calcium pantothenate

Calcium D-pantothenate (pantothenic acid) is otherwise known as vitamin B5 and is water soluble. This ingredient helps keep a healthy digestive tract (39) and uses vitamin B2 (40). Pantothenic acid has pantethine which has been found to lower cholesterol (41).

Pyridoxol hydrochlorid

Pyridoxine hydrochloride is a form of Vitamin B6. The active form of vitamin B6 is known as P-L-P (42), which is stimulated by exercise (43). During exercise the body relies on the liver to produce glucose via glycogenolysis, for which vitamin b6 is essential for, and is an integral part of the glycogen phosphorylase enzyme and thus will provide energy to the bodies’ muscles (44).

Thiamine hydrochloride

Thiamine hydrochloride is also known as vitamin B1 (45) and is essential in carbohydrate metabolism and oxidation (46). The reported effect that have been found includes, a decrease in heart rate, blood glucose and lactate concentrations (47).

Riboflavin

Riboflavin is a nutrient that has been found to help in fat metabolism via the electron-transport chain (48) and an antioxidant (49). It is also one of many nutrients that helps in the production of red blood cells. Levels of riboflavin has been found to diminish during exhaustive exercise (50).

Folic acid

Folic acid is also known as folate is a water soluble mineral that, along with other nutrients is necessary for red blood cell production (51). It can also help regulate nitric oxide levels in the blood (52).

Potassium iodide

Potassium iodide is known as a thyroid mineral (53) as it keeps iodine levels regulated in the thyroid (54). To date there is no research examining the effects of potassium iodide on athletic performance.

Biotin

Biotin can also be know as vitamin B7 or Vitamin H. it has been found that it can contribute to metabolism and cell development (55) as well as providing energy during exercise (56).

Cyanocobalamin

Cyanocobalamin is also known as Vitamin B12. Research studies on vitamin B12 have found that it is required for red blood cell production (57), Protein synthesis and the repair and maintenance of tissue cells. (58).

This supplement’s vast number of ingredients can achieve the claims that it is a good recovery shake as it includes ingredients which help metabolise carbohydrates and fats as the vitamins to help protein synthesis, it also contains antioxidant properties. This product should be consumed post-workout. This supplement has no banned substances when referring to the WADA prohibited list when observing the label/ingredients posted on the website.

*NOTE – This product has not been tested in a laboratory and may contain other substances that may not appear on the label

1 – Haralampu, S. G. (2000). Resistant starch—a review of the physical properties and biological impact of RS< sub> 3</sub>. Carbohydrate polymers, 41(3), 285-292.

2 – Roberts, M., Lockwood, C., Dalbo, V. J., Tucker, P., Frye, A., Polk, R., … & Kerksick, C. (2009). Ingestion of a high molecular weight modified waxy maize starch alters metabolic responses to prolonged exercise in trained cyclists. In FASEB abstract.

3 – Coker, R. H., Miller, S., Schutzler, S., Deutz, N., & Wolfe, R. R. (2012). Whey protein and essential amino acids promote the reduction of adipose tissue and increased muscle protein synthesis during caloric restriction-induced weight loss in elderly, obese individuals. Nutr J, 11(1), 105.

4 – Hulmi, J. J., Lockwood, C. M., & Stout, J. R. (2010). Review Effect of protein/essential amino acids and resistance training on skeletal muscle hypertrophy: A case for whey protein.

5 – Pasiakos, S. M., McLellan, T. M., & Lieberman, H. R. (2015). The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review. Sports Medicine, 45(1), 111-131.

6 – Volek, J. S., Volk, B. M., Gómez, A. L., Kunces, L. J., Kupchak, B. R., Freidenreich, D. J., … & Kraemer, W. J. (2013). Whey protein supplementation during resistance training augments lean body mass. Journal of the American College of Nutrition, 32(2), 122-135.

7 – Hansen, M., Bangsbo, J., Jensen, J., Bibby, B. M., & Madsen, K. (2014). Effect of Whey Protein Hydrolysate on Performance and Recovery of Top-Class Orienteering Runners. International journal of sport nutrition and exercise metabolism.

8 – Hartman, J. W., Tang, J. E., Wilkinson, S. B., Tarnopolsky, M. A., Lawrence, R. L., Fullerton, A. V., & Phillips, S. M. (2007). Consumption of fat-free fluid milk after resistance exercise promotes greater lean mass accretion than does consumption of soy or carbohydrate in young, novice, male weightlifters. The American journal of clinical nutrition, 86(2), 373-381.

9 – Atherton, P. J., Smith, K., Etheridge, T., Rankin, D., & Rennie, M. J. (2010). Distinct anabolic signalling responses to amino acids in C2C12 skeletal muscle cells. Amino acids, 38(5), 1533-1539.

10 – Fouillet, H., Mariotti, F., Gaudichon, C., Bos, C., & Tomé, D. (2002). Peripheral and splanchnic metabolism of dietary nitrogen are differently affected by the protein source in humans as assessed by compartmental modeling. The Journal of nutrition, 132(1), 125-133.

11 – Hulmi, J. J., Volek, J. S., Selänne, H. A. R. R. I., & Mero, A. A. (2005). Protein ingestion prior to strength exercise affects blood hormones and metabolism. Medicine and science in sports and exercise, 37(11), 1990-1997.

12 – Power, O., Hallihan, A., & Jakeman, P. (2009). Human insulinotropic response to oral ingestion of native and hydrolysed whey protein. Amino acids, 37(2), 333-339.

13 – Bearden MM, Pearson DA, Rein D, et al. Potential cardiovascular health benefits of procyanidins present in chocolate and cocoa. In: Parliment TH, Ho C-T, Schieberle P, eds. Caffeinated beverages: health benefits, physiological effects, and chemistry. Washington, DC: American Chemical Society, 2000:177–186
14 – Pearson DA, Schmitz HH, Lazarus SA, Keen CL. Inhibition of in vitro low-density lipoprotein oxidation by oligomeric procyanidins present in chocolate and cocoas. In: Packer L, ed. Methods in enzymology. Vol. 335. New York: Academic Press, 2001:350–60.
15 – Keen, C. L., Holt, R. R., Oteiza, P. I., Fraga, C. G., & Schmitz, H. H. (2005). Cocoa antioxidants and cardiovascular health. The American journal of clinical nutrition, 81(1), 298S-303S.
16 – Osakabe N, Sanbongi C, Yamagishi M, Takizawa T, Osawa T. Effects of polyphenol substances derived from Theobroma cacao on gastric mucosal lesion induced by ethanol. Biosci Biotechnol Biochem 1998;62:1535–8.
17 – van Loon, L. J., Kruijshoop, M., Verhagen, H., Saris, W. H., & Wagenmakers, A. J. (2000). Ingestion of protein hydrolysate and amino acid–carbohydrate mixtures increases postexercise plasma insulin responses in men. The Journal of nutrition, 130(10), 2508-2513.

18 – Manninen, A. H. (2004). Protein hydrolysates in sports and exercise: a brief review. Journal of sports science & medicine, 3(2), 60.

19 – Superko, H. R., Haskell, W. L., Sawrey-Kubicek, L., & Farquhar, J. W. (1988). Effects of solid and liquid guar gum on plasma cholesterol and triglyceride concentrations in moderate hypercholesterolemia. The American journal of cardiology, 62(1), 51-55.

20 – Bent, S., Tiedt, T. N., Odden, M. C., & Shlipak, M. G. (2003). The relative safety of ephedra compared with other herbal products. Annals of Internal Medicine, 138(6), 468-471.

21 – Pittler, M. H., & Ernst, E. (2001). Guar gum for body weight reduction: meta-analysis of randomized trials. The American journal of medicine, 110(9), 724-730.

22 – Hashemipour, M., Kelishadi, R., Shapouri, J., Sarrafzadegan, N., Amini, M., Tavakoli, N., … & Poursafa, P. (2009). Effect of zinc supplementation on insulin resistance and components of the metabolic syndrome in prepubertal obese children. Hormones (Athens), 8(4), 279-285.

23 – Prasad, A. S. (1991). Discovery of human zinc deficiency and studies in an experimental human model. The American journal of clinical nutrition, 53(2), 403-412.

24 – Kugelmas, M. (2000). Preliminary observation: oral zinc sulfate replacement is effective in treating muscle cramps in cirrhotic patients. Journal of the American College of Nutrition, 19(1), 13-15.
25 – Kalt, W., Forney, C. F., Martin, A., & Prior, R. L. (1999). Antioxidant capacity, vitamin C, phenolics, and anthocyanins after fresh storage of small fruits.Journal of Agricultural and Food Chemistry, 47(11), 4638-4644.

26 – Huang, A., Vita, J. A., Venema, R. C., & Keaney, J. F. (2000). Ascorbic acid enhances endothelial nitric-oxide synthase activity by increasing intracellular tetrahydrobiopterin. Journal of biological chemistry, 275(23), 17399-17406.

27 – Padayatty, S. J., Katz, A., Wang, Y., Eck, P., Kwon, O., Lee, J. H., … & Levine, M. (2003). Vitamin C as an antioxidant: evaluation of its role in disease prevention. Journal of the American College of Nutrition, 22(1), 18-35.

28 – Weaver, C. M., & Rajaram, S. (1992). Exercise and iron status. The Journal of nutrition, 122(3 Suppl), 782-787.

29 – Brutsaert, T. D., Hernandez-Cordero, S., Rivera, J., Viola, T., Hughes, G., & Haas, J. D. (2003). Iron supplementation improves progressive fatigue resistance during dynamic knee extensor exercise in iron-depleted, nonanemic women. The American journal of clinical nutrition, 77(2), 441-448.

30 – Jakemanl, P., & Maxwell, S. (1993). Effect of antioxidant vitamin supplementation on muscle function after eccentric exercise. European journal of applied physiology and occupational physiology, 67(5), 426-430.

31 – Davies, K. J., Quintanilha, A. T., Brooks, G. A., & Packer, L. (1982). Free radicals and tissue damage produced by exercise. Biochemical and biophysical research communications, 107(4), 1198-1205.

32 – McCay, P. B. (1985). Vitamin E: interactions with free radicals and ascorbate.Annual review of nutrition, 5(1), 323-340.

33 – Stokes, K. A., Tyler, C., & Gilbert, K. L. (2008). The growth hormone response to repeated bouts of sprint exercise with and without suppression of lipolysis in men. Journal of Applied Physiology, 104(3), 724-728.

34  – Plaisance, E. P., Mestek, M. L., Mahurin, A. J., Taylor, J. K., Moncada-Jimenez, J., & Grandjean, P. W. (2008). Postprandial triglyceride responses to aerobic exercise and extended-release niacin. The American journal of clinical nutrition, 88(1), 30-37.

35 – Vega, G. L., Cater, N. B., Meguro, S., & Grundy, S. M. (2005). Influence of extended-release nicotinic acid on nonesterified fatty acid flux in the metabolic syndrome with atherogenic dyslipidemia. The American journal of cardiology, 95(11), 1309-1313.

36 – Amestica, L., & SA, C. A. COPPER IN HUMANS

37 – Baker, A., Turley, E., Bonham, M. P., O’Connor, J. M., Strain, J. J., Flynn, A., & Cashman, K. D. (1999). No effect of copper supplementation on biochemical markers of bone metabolism in healthy adults. British Journal of Nutrition,82(04), 283-290..

38 – Pratt, W. B., Omdahl, J. L., & Sorenson, J. R. (1985). Lack of effects of copper gluconate supplementation. The American journal of clinical nutrition, 42(4), 681-682.

39 – Millman, P. L. (1989). U.S. Patent No. 4,871,550. Washington, DC: U.S. Patent and Trademark Office.

40 – Blake, C. J. (2007). Analytical procedures for water-soluble vitamins in foods and dietary supplements: a review. Analytical and bioanalytical chemistry,389(1), 63-76.

41 – Hendler SS, Rorvik DR, eds. PDR for Nutritional Supplements. Montvale: Medical Economics Company, Inc; 2001

42 – Ubbink, J. B., Vermaak, W. J., van der Merwe, A., & Becker, P. J. (1993). Vitamin B-12, vitamin B-6, and folate nutritional status in men with hyperhomocysteinemia. The American journal of clinical nutrition, 57(1), 47-53.

43 – Manore, M. M. (2000). Effect of physical activity on thiamine, riboflavin, and vitamin B-6 requirements. The American journal of clinical nutrition, 72(2), 598s-606s.

44 – Manore, M. N., Leklem, J. E., & Walter, M. C. (1987). Vitamin B-6 metabolism as affected by exercise in trained and untrained women fed diets differing in carbohydrate and vitamin B-6 content. The American journal of clinical nutrition,46(6), 995-1004.

45 – Webster, M. J., Scheett, T. P., Doyle, M. R., & Branz, M. (1997). The effect of a thiamin derivative on exercise performance. European journal of applied physiology and occupational physiology, 75(6), 520-524.

46 – Davis, R. E., & Icke, G. C. (1983). Clinical chemistry of thiamin. Advances in clinical chemistry, 23, 93.

47 – Knippel, M., Mauri, L., Belluschi, R., Bana, G., Galli, C., Pusterla, G. L., . & Troina, E. (1986). The action of thiamin on the production of lactic acid in cyclists. Med Sport, 39(1), 11.

48 – Powers, H. J. (2003). Riboflavin (vitamin B-2) and health. The American journal of clinical nutrition, 77(6), 1352-1360.

49 – Sugiyama, M. (1992). Role of physiological antioxidants in chromium (VI)-induced cellular injury. Free Radical Biology and Medicine, 12(5), 397-407.

50 – Belko, A. Z., Obarzanek, E., Roach, R., Rotter, M., Urban, G., Weinberg, S., & Roe, D. A. (1984). Effects of aerobic exercise and weight loss on riboflavin requirements of moderately obese, marginally deficient young women. The American journal of clinical nutrition, 40(3), 553-561.

51 – Choumenkovitch, S. F., Jacques, P. F., Nadeau, M. R., Wilson, P. W., Rosenberg, I. H., & Selhub, J. (2001). Folic acid fortification increases red blood cell folate concentrations in the Framingham study. The Journal of nutrition,131(12), 3277-3280.

52 – Stroes, E. S. G., Van Faassen, E. E., Yo, M., Martasek, P., Boer, P., Govers, R., & Rabelink, T. J. (2000). Folic acid reverts dysfunction of endothelial nitric oxide synthase. Circulation research, 86(11), 1129-1134.

53 – Marine, D. (1935). The physiology and principal interrelations of the thyroid.Journal of the American Medical Association, 104(25), 2250-2255.

54 – Cavalieri, R. R. (1997). Iodine metabolism and thyroid physiology: current concepts. Thyroid, 7(2), 177-181.

55 – Barone, S. (1988). Vitamins and athletes. In Drugs, Athletes, and Physical Performance (pp. 1-9). Springer US.

56 – Lukaski HC. Vitamin and mineral status: effects on physical performance. Nutrition. 2004;20:632-44

57 – d’Onofrio, G., Chirillo, R., Zini, G., Caenaro, G., Tommasi, M., & Micciulli, G. (1995). Simultaneous measurement of reticulocyte and red blood cell indices in healthy subjects and patients with microcytic and macrocytic anemia. Blood,85(3), 818-823.

58 – Fenech, M. (2001). The role of folic acid and vitamin B12 in genomic stability of human cells. Mutation Research/Fundamental and Molecular Mechanisms of Mutagenesis, 475(1), 57-67.