Rebecca Hay is a practising and accredited sports dietitian and joint founder of nutrition advice website, The Athlete's Kitchen.
She currently works with athletes of all ages, from primary school children right up to elite athletes, and across a variety of sports from cycling, athletics, and triathlon, to rowing and soccer.
An avid cyclist, she continues to compete in Masters cycling events. This makes her ideally qualified to put Wiggle's Nutrition range to the test, so we sent her a bundle of nutritional joy to get her thoughts.
Wiggle Nutrition recovery Drink
For recovery, I often recommend a milk-based drink. Milk contains carbohydrate to refill muscles with glycogen, protein to repair muscles, and sodium and fluid for rehydration. The perfect package really. My favourite recommendation for recovery is chocolate milk.
The Wiggle Recovery Drink is based on skimmed milk powder and is chocolate flavoured. It doesn’t taste exactly like milk but it remains a convenient option if you have no access to a fridge or fresh food products. Just mix it with water and give it a really good shake or stir and you are good to go.
There is plenty of energy in this product, with 39g of carbohydrate from one serve (two scoops) and 17g of protein. This is not quite enough for a full recovery meal but I would recommend it as a great addition to a recovery meal or snack.
The instructions on the pack say to mix this in water, but if mixed with a glass of milk it would push the carbohydrate up to around 52g of carbohydrate and approximately 27g of protein. This would make it a pretty complete recovery meal for a smaller athlete. Also, the addition of milk did improve the taste experience for me.
Despite being a recovery drink it is also suitable to use in a half or full serve before training – great for a hit of carbs and protein if you are in need of a top-up before a gym session or high-intensity training session. Make sure you give your body time to digest and absorb before you start exercising – around 20 to 30 minutes should be fine for most athletes.
After training, a recovery meal should be consumed as soon as practical. If your next training session is in less than 12 hours time you should aim to have this meal within 30 minutes of finishing your training session. If you are not training again for longer than 24 hours, then you have up to 2 hours to have this recovery meal.
Note to those with sensitivities to lactose and fructose – this might not be the product for you.
A great convenient option if you don’t have access to a fridge or fresh food products. I’d recommend combining with a glass of milk to make a complete recovery meal, otherwise it makes for a great addition to a recovery meal or consumed as a half serving for an energy top up before training.