Not since “Body For Life” has there been a diet and exercise program as popular as P90X. If you have watched the P90X videos you've probably heard about the recovery drink. After I had previously wrote a Shakeology review I became interested in the P90X results and recovery formula, which is one of the P90X supplements sold on the Beachbody website. Is it better than other health and fitness shakes? I write these words as someone who has no vested interest in Beachbody, P90X or any P90X supplements or products so that you have the facts you need to make a decision that is right for you.
Basically the P90X recovery drink is a meal replacement
shake in the sense that it is to be used after exercise as a more convenient alternative to eating food. Because it's a liquid, in theory, the nutrients might be absorbed quicker, fostering faster replenishment of muscle and liver glycogen (carbohydrate reserves) and superior muscle protein repair. This, so the logic goes, theory might help people recover faster after exercise.
P90X Recovery Drink Ingredients
2 scoops (60 grams/about 2 oz) has 220 calories
| Total fat | 2 g 3% DV |
| Saturated fat | 0.5 g 2.5 DV |
| Cholesterol | 30 mg 10% DV |
| Sodium | 150 mg 6% DV |
| Potassium | 147 mg 4% DV |
| Total carbohydrate | 39 g 13% DV |
| Dietary fiber | <1 g 3% DV |
| Sugars | 6 g |
| Protein | 10 g |
| Vitamin A | 60% |
| Vitamin C | 750% |
| Vitamin E | 500% |
| Thiamine | 30% |
| Riboflavin | 30% |
| Niacin | 30% |
| Vitamin B6 | 30% |
| Vitamin B 12 | 30% |
| Calcium | 5% |
| Phosphorous | 7% |
| Magnesium | 60% |
| L Arginine | 700 mg |
| L Glutamine | 500 mg |
| Creatine (creatine monohydrate) | 500 mg |
The calories, fat and saturated fat are similar to other fitness and recovery drinks.
Most of the vitamins and minerals in the P90X Recovery Drink are found in other fitness shakes so I want to focus on just a few of the more interesting ingredients.
Protein. The recovery shake only has 10 grams of protein. That's not much considering the recovery drink is being marketed to people who strength train. Even Ensure has more protein than the P90X drink.
To stimulate muscle protein synthesis – which is needed for muscle recovery – various studies find that anywhere from 20-60 grams of protein may be required after exercise. Using 10 grams might als0 work, but I suspect not as well – especially for those engaged in intense strength training.
Vitamin C. Why is there so much vitamin C in the P90X drink? The label says there is 750% of the RDA for vitamin C. I can only think of 3 reasons why so much vitamin C would be in a health drink:
1. vitamin C is an antioxidant
2. to help immunity which might be weakened by too much exercise
3. to decrease muscle soreness
While vitamin C is an antioxidant, such things work best when they are used in conjunction with other antioxidants. As for helping immunity, vitamin C might do this but there is no good proof of it in healthy people.
Can vitamin C reduce muscle soreness? This is a big claim that made by Beachbody when they market this product. There is some questionable research on this topic but most research finds vitamin C doesn't help DOMS. I see no good scientific proof that the P90X drink reduces muscle soreness (DOMS).
On what research does Beachbody base their claim that their recovery drink reduces muscle soreness?
The recovery drink also contains 500% of the RDA for vitamin E. Again I have to ask the question why? Vitamin E is an antioxidant but where is the proof that 500 % of the RDA does anything special? Also, what type of Vitamin E does it contain? It's probably alpha tocopherol since that's the most plentiful in the body but the other types help us also.
Notice that the P90X drink nutrition label does not tell us the actual amounts of vitamins and minerals. Rather we are only told the percentage of RDA of each nutrient. That's odd; Every nutrition label I've ever seen gave both the amount AND the percent of RDA.
Arginine
Why does the P90X recovery drink contain arginine? If you ask most fitness people they'll tell you arginine improves blood flow. This is supposed to help muscle recovery and repair and is the reason that arginine is the principle ingredient in those nitric oxide supplements you may have heard of.
While this logic kind of makes sense, here are some facts about arginine that nobody wants you to know:
- Arginine is a non-essential amino acid. Our bodies make this stuff.
- Nonessential amino acids do not help build muscle like essential amino acids do
Arginine plus the supplement HMB (which the P90X recovery drink doesn't have), might help reduce muscle loss in people who have HIV and AIDS.
But, as for healthy people who workout…the combo doesn't work.
Force factor has arginine also. Check out that review for more insights.
Also when we are speaking about increasing muscle mass in those with HIV and AIDS, 14 grams of arginine was used successfully in research. The P90X recovery drink only has a piddly 700 mg (less than 1 gram).
Here is the big reason why you dont need arginine. The research on arginine supplements stems mostly from its use in 2 groups of people:
1. Men who have erection problems
2. People who have heart disease
Nitric oxide is related to how Viagra works. See my review on erection supplements for more info.
If this is so – and it is – why is arginine in a recovery drink that's marketed to healthy people? Does that make sense? It doesn't to me.
Now let's shed light on glutamine. The P90X recovery drink contains 500 mg of glutamine. There is indeed research on glutamine – but not on who you think…
Glutamine is also a non essential amino acid – so you and I make it.
Glutamine is often said to help people recover from intense stress. Truth be told, glutamine does appear to do this. Glutamine has been shown to help recovery in:
- people who have HIV/AIDS
- people who have cancer
- people who have undergone surgery
Much of the glutamine research also use intravenous glutamine – not glutamine supplements. IV glutamine is not the same as an orally taken glutamine supplement.
But what about weight lifters and bodybuilders? They need glutamine right? Bodybuilding magazines want you to think so but I can't find any published peer reviewed evidence that glutamine supplements help recovery healthy people or bodybuilders or weight lifters. Research, so far, finds that glutamine supplements do NOT help weight lifters.
Glutamine supplements might improve immune systems in hard core aerobic athletes (think Lance Armstrong). But the amount is much more than is in the P90X recovery drink.
The amount of glutamine used in strength training research has been 3 grams a day -which is more than the 1/2 gram that's in the P90X recovery drink. Taking 3 grams doesn't work either – so why does Beachbody think 500 mg will work?
For more insights read my glutamine review.
So, if the glutamine research is mostly on sick people and to a lesser extent on elite, aerobic athletes, why is glutamine in a recovery drink marketed to healthy people who probably are not running the Iron Man Triathlon?
Creatine
When it comes to muscle building supplements creatine is king of the mountain – and that's why it's in the P90X recovery drink. The recovery drink only has 1/2 gram of creatine per serving. That's not as much as a bodybuilder might take (3 – 5 grams is the traditional “maintenance” dose). Still, it's possible that muscle creatine levels would be depleted after exercise so the addition of creatine does make some sense.
Remember that that creatine will cause you to gain weight. It's not muscle – its water. Water weight retention is the most consistent side effect of creatine supplements.
The recovery drink uses creatine monohydrate and that's good. Creatine monohydrate is the type that has been used in 99% of creatine studies over the last 30 years.
People often wonder if creatine causes injuries or if creatine is safe for kids. Read my reviews on these topics for more insights. Also check out my review on cycling creatine as well.
So do you need the P90X recovery formula? When I checked, the recovery drink cost about $50 a month. That's a lot to pay for what is basically a creatine supplement with a little carbs and protein tossed in.
What do you think?
I just want to start off like every one else by saying thank you for the insight. I am just starting P90X so i still have almost a whole tub of their powder so i am going to try it out but after that will take your advice about the shakes. What my question is, I have terrible eating habits ex. I’ll workout in the morning have my drink and maybe a small breakfast and then wont eat until supper time.
Is there anything you might recommend for a meal replacement for my lunch. I am trying to get back in really good shape quickly because i am going back into the Army, hopefully Ranger, i got out for two years and just miss the lifestyle so since ive been lazy i am working twice as hard now. But i know i am missing some important things by skipping lunch and just doing a big dinner. And also are there any powders out there you would recommend for quick muscle gain/ weight lose. Thank you for your time.
Hi Jared, The protein powder that I like the best at the moment is Dymatize Chocolate. 1 scoop is 24 grams of protein and only about 110 calories if I remember. It doesn’t tease bad either. There are a lot of ready made shakes that you might like also. Grab a few at GNC/vitamin shooppe ect and try them out. I like the shake called RTD 51 which is 15 oz and has 51 grams of protein and only about 230 calories. Protein tends to staboize blood sugar and might help curb your cravings. Try to get some carbs/ protein after you work out. I know the P90x people often talk about a 3 to 1 ratio of carbs to protein but I dont think you have to think this deeply into things. Just get some protein and carbs. If you can get at least 25 grams of protein even better since this seems do well with the muscle building process. since you say you often skip lunch try setting an alarm on your computer/ watch to go off and remind you to eat. If you combine that with a protein shake – or even a some chicken in a salad, that might do the trick for you. Good luck with the Rangers!!!
Thanks Joe for the great insight on the P90X drink! I will be starting P90X tomorrow morning and figured a little preparation/studying would be necessary before I do the workout and find I have no “recovery drink” ready to go.
With that said, I don’t eat beef, chicken, dairy products, eggs, cheese, etc. I am vegan/vegetarian and figure that using a soy protein powder with OJ or other natural juices – not the store-bought, concentrate stuff – will do just the trick.
Anyway, my question is this: have you read any positive reviews from P90X (or other sources) about vegan/vegetarian exercisers? I’m going to do the program no matter what, but wanted to know if there was a way for me to maximize my results without eating beef, chicken, dairy, etc?
Thanks in advance!
Hey Mike, Ive never heard anything bad about doing P90X if you are a vegan/vegetarian. I have no reason to think it wont help you. Since protein from vegetable sources is a little less well absorbed than that from animals, the daily allowance for protein is increased a wee bit (~ 0.4 g per pound vs ~ 0.6 g per pound for vegans). You need a little more protein than non-exercisers anyway when you workout so the 0.6-.065 g. per pound might work well for you. I know you cant be the only vegan whose done P90X but do let me know how you do on the program because your question is very interesting to me. I like your website by the way very cool you develop websites 🙂
Hello, thanks for the review, i was wondering what you thought about XPI Myotein? Ive read lots of reviews saying it works great.
Mark, Ill take a look at it. Can I get it at Vitamin Shoppe? I can tell you know that the name “Myoten” is a reference to muscle. One of the muscle fiber proteins we have is called myosin. so whenever you see the prefix “myo” its a reference to muscle tissue. I don’t think XPI Myoten has myosin though. I will try to take a look at it in the near future.
hey joe, this review and all the comments rock!! VERY helpful. and yes, P90X is a wonderful workout, giving me wonderful results.
Harald, thanks and yes I agree- its the comments that make the review!
Thanks for the review…its great to get someones honest opinion on these topics.
Tyler, thanks for the compliment 🙂
What would you recommend in place of the shakeology? My eating habits are terrible so I need something to make sure I’m getting all my food groups. (And don’t say improve my eating habits. ha)
R. did you see my smoothie recipe that I posted a week or so ago? If you have a blender you can make a shake that’s better than shakeology – and tastes better- in about 5 minutes or less.
All this is so confusing haha. At any rate, at least the discussion here isn’t a bunch of angry people! So which protein powder do you recommend? There are like 50 of em on the shelf at the local GNC and the guy behind the counter is always pushing THEIR brand.
Is this push agenda based or is their product simply better than any other. I did P90x and did use the recovery drink. I got bored with the program and joined my local crossfit gym. No longer bored but now I get a million opinions on what I should consume afterwards. Thanks.
Nigel
Nobody but nice people here 🙂
When it comes to the P90X drink and shakeology stuff, they really are no better than anything else. Taste is really the big thing when it comes to protein powders. I like Dymatize Elite Chocolate. I also like Protein Plus by Powerbar as well as Muscle Milk – but muscle milk has a lot of calories (I use it in my oatmeal). in can stuff I like the products by ABB and the “RTD 51”
I was told by a GNC salesman once that GNC sales people often get commissions for pushing the higher priced products. when I look at a protein powder, I look for something that has about 100 calories per scoop and at least 20 grams of protein per scoop. I also like stuff generally that doesn’t have a lot of fat, sugar or sodium. Most dont so that’s not too big of a problem. GNC may push their own products because they have new stuff coming out and they want to git rid of the old stuff first? just a hunch I have. I could be wrong.
Look for some type of protein and carb mixture as soon as you can after exercise (sooner the better). You should have at least 20-25 grams of protein in that meal. Some reseach finds that 20-25 grams is the minimum needed to stimulate muscle protein synthesis. The carbs help you absorb the protein. Dont believe anything about that 4:1 ratio of carbs to protein ect. keep it simple and you will be fine.
I’m glad your not bored anymore with exercise. Do ask your cross fit trainer if they know about “rhabdomyolysis”. its pronounced rhab-doe-my-o-lie-sis. It is the death of your muscle cells from too exercise thats too intense for you to adapt to. I say this because cross fit has accidentally caused this condition because their workouts were too hard for people to handle. I was speaking to a reporter recently who was doing a story on “rhabdo” and she told me many cross fit trainers she interviewed were not aware of what it was. To be fair most personal trainers dont know about it either but Cross fit needs to educate their trainers about this condition. Its serious. Side effects include kidney failure, intense muscle pain/weakness (the pain hurts even when you are not moving. Remember that) and your pee (urine) looks like coke-a-cola – very dark brown. Just be aware of this condition.
To Andrew above, the pharmacy student.
I just wanted to make a correction- vitamin E is not a water soluble vitamin. It is fat soluble so excessive amounts of it can lead to toxicity.
Jack, that’s good point thanks for catching that!
Tracie, thanks. Yes I think its the creatine in the P90x recovery drink that’s causing the puffy look. Its a shame that they don’t mention it has creatine. I personally dont think you need creatine unless you are a power lifter or other athlete where strength is really important. If Bodybody were smart they would come out with a creatine-free recovery drink.
Good question about the artificial sweeteners. Next time I get to Vitamin Shoppe I’ll see if they know of any. If I find out any exist I’ll post it here for you 🙂
Great info, thanks for the review. I finished P90X and just started round two. I did order the recovery drink simply because it contained stevia. I’m having a hard time finding protein powders that do not contain artificial sweeteners. Any suggestions? I add the powder to my fruit smoothies so I don’t feel I need extra sweeteners. Also noticed I looked a bit “puffy” in my face and belly area after starting the recovery drink. Seems to make sense after reading about the creatine.
Justin, sure you could do that but what if you just made your own recovery drink with some protein powder? Since the recovery drink really isn’t any better than anything else, I’d rather you hold on your money and make your own recovery drink. Just a thought 🙂
Hey Joe.
What about adding more protein powder to the P90X recovery drink to up the protein content?
B, If you are healthy I dont think it will hurt you. Remember shakes are to compliment meals not replace them. If you had a shake 3-5 times a day, your basically on a liquid diet which I dont recommend. Try it 2x a day in addition to meals and see how you feel and react to the exercise.
Why dont you take some measurements of your waist now and in a month and see if it changes. Since P90X has a good amount of cardio (you keep moving), I think 0.6 g/ lb body weight is good enough but see how you feel.
hey bro, thanks for the info…I think I’m gonna try adding the fruit you suggested to my protein powder mix…I had a question though…if I drink 2 scoops of optimum nutrition whey protein 3-5 times a day, is there a downside? I am doing p90x, weight about 190-200lbs, have some good muscle but still have a bit of belly fat…so what I’m saying is that I may be drinking more than the .6 g protein/lb body weight…
Scott thanks I’m glad you found my review useful. Fiber does slow digestion and protein slows digestion too. The question I think the Beachbody people are eluding to is that fiber slows protein absorption and hence reduces muscle growth. Am I right?
It’s an interesting question and I am not sure of the answer but I have never seen a study showing that people who eat a high fiber diet have reduced muscle growth. It could be that nobody has ever done a study like this. I will look into it. Until somebody shows me proof of this, I personally wouldn’t worry about it.
People sometimes try to make things more complicated in order to sell a product (or supplement). As a rule, the complicated answer is often the wrong answer.
I think your smoothie is fine and I use Dymatize Elite myself. 🙂
I appreciate the nice review. It is hard to fine unbiased reviews on the web these days for things like this. I am finishing my third week of P90X (third or fourth try on the program) and they talk up the drink a lot.
My typical post workout drink is a cup of skim milk, half a cup of strawberries, a scoop of protein (Dynamatize Elite currently) and heaping tablespoons of cottage cheese and greek yogurt (both low fat). It doesn’t work out to the ideal 4:1 ratio, but I like it. One ting often touted on the BeachBody forums is that the fiber in the fruit actually slows the digestion of the protein. Is there any truth to that?
Hi Joe: Just found your site and love it! My husband and I are doing P90X and we researched recovery drinks with the 4:1 carb:protein ratio. Found many sites that said to drink 1% chocolate milk. We blend that with half a banana, ice, scoop of protein powder, and occasionally a shot of decaf espresso. Great recovery drink! Gotta go read your article on juice plus :). Karen
Suf, it sounds like a good recovery drink. I use frozen blueberries, strawberries with chocolate protein powder myself. I dont think the protein powder/recovery drink makes a difference in the results. I’m pretty sure the people you see on the P90X commercial dieted before doing the DVD. In any event, look at how many calories you are eating in a day. Calories matter. The protein matters also but calories count more if weight loss is important. If you are calculating protein the baseline is 0.4 g per pound but since you are working out Id estimate 0.6 grams per lb may be better.
I hope this helps
Hi Joe,
Thanks for the detailed review.
I have completed the P90X program, now I am happy with the results, but not as I would have liked them to be. Reason being; I haven’t used any Protein powder, recovery drink supplements. I wanted to have natural results without the need for any artificial or chemical ingredients.
My protein intake is from Meat, fish, eggs and diary products.
My drink of choice is simply a banana, an apple and a pint of milk smoothed in a blender after each work out.
Now, is this healthy/good enough? I would appreciate your feedback.
Thanks,