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?
Joe do we really need a recovery drink?…I mean can the body build muscles without it? I’m thinking…circumstances made it that I’m broke all the way…I’m still doing the Insanity workout and eating my healthy meal. I can deal with muscles soreness and I only wonder if my body will build those muscles anyhow or maybe slower than if I had a little “boost” of protein powder. I’m seeing people doing the Insanity workout and are hardcore on creatine/protein powder, they cannot even bend their arm far enough to tell you what time it is!!
Hi Jay, I don’t feel the recovery drink is not needed. I think one of the best evidences of this was one of those prison documentaries that MSNBC runs every sat night. On one episode they showed these powerlifting convicts who were setting world powerlifting records. No recovery drink. No supplements. Just lifting weights and eating prison food.
Since Insantiy involves a lot of muscle endurance, creatine is not needed -or being used much. Creatine is only used during VERY high intensity power activities. While Ive never seen a study of creatine use during insanity (this would be a good project for a college student to look at hint hint, college students… 😉 ) I doubt if much creatine is being used during Insanity.
I have no problems with a little protein/carbs after Insanity, I think you can save your money on the recovery drink.
Best information I have found on this subject! I appreciate this very much!
Thanks David I appreciate that! 🙂
Joe you made me save a lot of money. Thanks for your research and advice. Now I’m not using these recovery formula anymore.
Thanks Jay 🙂
I make a recovery shake using almond milk, coconut milk, peanut butter, cocoa powder, honey, raw organic eggs, bananas. It seems to really help, I would love opinions on it! 🙂
Jane if you like it and its helping great. I’d only say I wonder if you could get the same benefits without the money on the recovery drink?
Hey thanks for your advice Joe! I don’t purchase the actual recovery drink, the above ingredients are the only things I use. I make my own “recovery shake”. I also grind up flax seeds and put about 2 tbsp. in also!
I calculated the calories on 1 glass of shake…800 calories…(cringe)! But I figure I am muscle building with p90x and I am focusing on muscle development.
Thanks!
Jane sounds good. As long as your clothes are still fitting, your seeing improvements and you keep your total calories in line with your needs you should be fine. just remember if you ever stop P90x to replace it with another type of exercise or you’ll need to cut back on the calories a bit
Thanks for the advice Joe! 🙂
Hi Joe! I’m an 18 year old girl. I’m just short of 5’3 and 113-115 lbs. I’m pretty in shape and looking to lose my last bit of belly fat! I know you can’t choose where your fat loss happens, but I’m looking for a before and/or after workout product that will help me reach my goal. Would p90x recovery drink be beneficial? Or I have also heard about take c4…. I currently make protein shakes with protein powder, or I drink pure pro 50 protein shakes. What do you recommend?
Hi Haley, it really all comes down to calories you eat. there is no pre or post workout drink that will help you lose belly fat. There was a study a few yrs back finding that strength training helped women lose belly fat. If you are doing that already and doing both strength and cardio in the same workout -switch them for a few months. That will cause you to use more calories and might keep your metabolism higher for a time after exercise.
I hope that helps Haley.
Joe,
I use isoflex whey protein. It is a whey isolate. I mix around 1 scoop (27 g) into 250 mL of water and drink it right after a workout. Unfortunately i dont have time to actually make a protien “Shake”, so to get the required carbs with my protein can i eat an apple or a banana or is there something else you would recommend to eat along with my protein and water after my workout?
Thanks
J, that sounds fine to me. The carbs in the fruit will help you absorb the protein.
Hey Joe,
Great post, well written and researched. You may also find the following study on Vitamin C interesting: http://www.ncbi.nlm.nih.gov/pubmed/16611389. In this study, ascorbic acid supplementation failed to reduce DOMS but also demonstrated that it may inhibit the recovery of muscle function. Surprisingly, vitamin C and other anti-oxidants are still very popular as post-workout supplements, which demonstrates the gap between research and the manufacture and promotion of supplements. Hats off to you, and others like you that help bridge that gap through education.
Many comments previous there was a questions about Mike’s Mix recovery drinks and you addressed a few points to think about, I know that I entered this discussion a bit late, but I just wanted to briefly address a couple of points that you made:
1. “Mike’s Mix was high in calories at 382 calories a shake, which may be counterproductive to weight loss.” The original suggested serving size of 382 calories was intended for an endurance athlete whose workouts were greater than an hour in duration. This caloric count was certainly too high for an individual using the mix trying to lose weight after a short workout. Mike’s Mix has adjusted its serving size to better accommodate a wider range of athletes. Additionally, a post is provided on the website to customize serving size (calories) in consideration of gender, goals and workout duration: http://mikesmixrecoverydrink.com/serving-size-recommendations-recovery-drink/
2. “Mike’s Mix didn’t have a company address” Ironically, Mike’s Mix was made in my kitchen, before commercial availability. However, we now make Mike’s Mix in a fully licensed and inspected dairy plant in Mazomanie WI. There are no cows but because we use whey protein the dairy license is necessary. The physical address is available on the website.
Keep up the great work, we need individuals like you to help make sense of the chaos that currently dominates sports nutrition.
Mike
Mike, thanks for the feedback!
Okay, I tried the Recovery drink from a Beach Body friend, and I did feel better. I get EXRREMELY sore after workouts. I used to be a dancer and now in my adult years this actually feels like my body has been in a car crash. I am not fond of the creatine in it though, nor the cost.
So I read your blog and started just using my protein drink with fruit. I am wondering though, is there some weird mineral or supplement i must be missing as this soreness is beyond what I ever experienced. I have had blood tests and come up borderline anemia, borderline everything, but nothing conclusive. Any ideas? Arnica maybe? I got used to P90X after about 3 weeks and the pain was a good paint. Just did Tap Out Monday and now I am just extremely sore. My husband always says you should go easy at first, but it was so fun! At the time…..
Linda, have you ever looked at Tart cherry Juice? Look at the people who commented on my review. NO guarantees but there is some research on it.
Nobody ever said you had fibromyalgia did they? People with fibromyalgia sometimes say that Ribose helps. take a look at my review on it.
Could it be you are just working out too much? Remember the body needs rest to recover and grow stronger. If you are working out VERY hard there is a condition you should be aware of called rhabdomyolysis. read my review of rhabdo and check out the symptoms and see if they match up with what you have. hopefully its not rhabdo.
This review would have been a lot more helpful if the Author actually tried the drink and then explain why IT WORKS! Instead of summarizing generic theories that everyone already knows…
SC, did you look at the links I put in my review? I didn’t just put theory out there I linked to scientific articles. That is much more than what others do when they review this product. Also -and this is very important – if I tried a product and said “it works” or “it doesn’t work” then that is just a testimony which holds less weight compared to real science.
Bottom line, why doesn’t beach body test their product against low fat chocolate milk (which has that 4:1 ratio of carbs to protein) to see which product increases muscle glycogen more? This would be very easy for them to do.
Hi, Joe. Was reading through and noticed an older post asking about stevia-sweetened protein mixes. Chiropractor’s Blend has vanilla and chocolate flavors that are stevia-sweetened, with nothing artificial. They both taste great, and are pretty reasonably-priced (can get another 20% off & free shipping with auto-ship).
Hubby & I just started Insanity together and were also looking into the P90X recovery drink. As shakes with frozen fruit and protein powder are what I eat for b-fast anyway, it’s also my post-workout meal. Working as a chemist, currently in supplement industry, and holding a degree in biochem, I am always researching before adding anything to my diet.
I want our kids to never look to fad diets and know that exercise and a healthy eating plan are the best ways to feel good and look our best for a long time. Thanks for your informative articles and I will bookmark your site.
Lisa, thanks I really appreciate you taking the time to write!
The workout is meant for almost all types of people. So, i believe they want to be able supplement all types of people(aids, cancer, and other conditions are common). Since the P90X system has a diet they encourage, the drink might be meant for people that follow it.
Miguel G, I wouldnt exactly say P90X as meant for all types of people. There is a big disclaimer at the start of each DVD about who needs to be cautious about this workout. As an exercise physiologist I would not recommend plyometrics to overweight people or anyone who had bone or joint issues for example. In case you have not see it, please do read my review of rhabdomyolysis -a condition everybody who does hard core workouts needs to be aware of.
Hi Joe,
Just wanted to clarify something. I usually do P90X just before lunch. For lunch I have a few Chobani Pineapple Yogurts. I’ve been drinking the recovery drink right after the workout and THEN eating the Chobanis… is that overkill? Is that too much in a short time frame? I am a vegetarian (not vegan) and thought that the extra protein would be good… but after reading the previous questions, I’m thinking the recovery drink AND chobani is overkill. I don’t want to gain any weight!!! Thanks in advance.
Darryl, I think that’s fine and I don’t think that is overkill with protein. we have a high level of absorbability when it comes to protein (the idea that we can only absorb 35 or so grams per meal is a myth). When you say you have few – I take that to mean 3 yogurts. As long as in a day your not eating too many calories I think you are fine in any weight loss or weight maintenance efforts you have.
I like pineapple Chobani yogurt too 🙂
Hi Joe,
I love this review. And I’m going to follow the custom shake that you mentioned.
I do have a few really confusing question though (and I’m in the 3rd week of P90X now):
1. Given that carbs will break down into sugar overnight, and sugar will store as fat overnight. I’m worried about intaking 4:1 ratio carbs. How does this work? What is the theory behind this conflict? Am I getting some logic mixed up in here?
2. I’m trying to lose my belly first before I try intaking any major calories because after a lot of researches done, I notice that I will not be able to get abs without taking off this flappy belly here. Should I be staying away from extra intakes of shakes first because of the “calorie deficit rule”? Or if I just stick with the 3-meal-2-snack plan it will work itself out slowly?
3. I find myself having trouble with sticking my workout between lunch and dinner. I get home at 5pm and usually am starving from the 2nd snack. But if I ate my dinner first, then I have no meals left for the day after post-workout. Any recommendations?
Thanks!
Hi Alfred, too many calories will be converted to fat. So its not just sugar but the energy in any of the macro-nutrients – carbs (sugar) protein or fat. If you are eating carbs and are still eating enough calories to sustain your body and exercise needs, the cards wont be converted to fat – at least not in any significant way that I can see.
While you didn’t say what you did for a lifing – physical or not physical job – the idea that you are starving by the time you get home makes me wonder if you are eating enough. Why don’t you try eating your biggest meal at lunch and having a smaller dinner. That might give you more of the energy you need to workout after work.
Thanks for the reply. I really appreciate your comment.
I am an accountant myself and I sit all day long for 8 to 9 hours. P90X with Tony Horton motivated me to keep this schedule going for my daily calorie burn; I have been dedicated since I started the 1st day of this program. The only thing I’m missing is the linkage between the timing and meals.
I’m 28, 150lbs, 5’11” – and I find myself post-workout craving to eat.
Is eating/drink a shake after post-workout important for muscle building?
Alfred, you dont necessarily have to have a shake post workout. you could eat real food. Shakes are convenient for people on the go and thats why they are often mentioned. If you just had some carbs and protein as soon as possible, preferably within 30-60 min after working out, then Im fine with that.
You don’t even have to worry about that 4:1 ratio of carbs to protein either as that’s mostly marketing hype for most of us, but if you wanted to do that, then low fat chocolate milk has that ratio too.
It really does sound to me like your not eating enough since you say you are starving. Try eating a wee bit more and see if that helps.
Thanks Joe for the reply. Just to clarify the pre planned meals what I meant was meals that are listed in 1 of the books (which I have since lost) that comes with P90X. These are meals to prepare at home that take the guesswork out of nutrition for dummies like myself. They seem to be pretty elaborate meals and the ingredients are extremely expensive, many of which I have never heard of.
Glen ok that clears things up more. Thanks for the heads up.
In regards to the Vitamin C being counterproductive to exercise & training, the conspiracy theorist in me wonders if that’s beachbody’s way of making sure people DON’T get the results they want – prompting them to buy MORE nutrition products from them. Lol.
Glen, LOL Im sure thats not what they are thinking. Since at least the 1970s people have been on the antioxidant bandwagon. I first heard about them from a book called “Life Extension” By Dirk Pearson and Sandy Shaw. if your old enough (like me) you may remember seeing them as frequent guests on the old Merv Griffin TV show. People think more is better when it comes to antioxidants. Companies know this and so they put a lot in, thinking that if people don’t see a lot, they wont think its any good.
I don’t know if the 750 mg of vitamin C in the recovery drink limits muscle growth etc. My guess is it doesn’t do it – or at least doesn’t do it significantly- but that’s only my guess.
Hey Joe
Thank you for the time and research you have put into this. I came across this page because I was researching the high levels of vitamin C in the R&R drink. I had read somewhere that vitamin C ( I assume in excess) is counterproductive to exercise & muscle building. Having read through all the comments I haven’t seen anything about this.
Not to get off topic here – but I’ve had the P90X program for nearly 2 years and haven’t done much at all with it due to the confusion of their meal planning. I don’t have time to devote to it. So I checked out their pre planned meals.
Easy enough but crazy expensive. Not to mention I have no idea what some of the ingredients in the recipes are, much less where to find them!
Care to elaborate on any of that as well?
Thanks again for your articles!
x cXGlen, I had no idea Beach Body was selling pre-planned meals. Are delivered to your door like Nutra system? Its a smart business move for BeachBody (the makers of P90x) and its just a convenience for people. There is no proof that P90x foods improve the benefits of P90x at all.
If you are thinking about pre-packaged foods, look at some of the others out there (Nutrasystem etc Jenny craig) and compare their prices. Im guessing that the P90x foods are probably similar in price but I’m not sure.
as for vitamin C, I’ve never seen any research that it limits muscle building. There is research that antioxidant supplements reduce the body’s ability to produce its own internal antioxidants. Here is a website that discusses this http://www.sciencebasedmedicine.org/index.php/antioxidants-and-exercise-more-harm-than-good/
Remember p90x can be intense. Dont try to keep up with the DVDs if you are not able to. work at your own pace. Here is a review of a condition called rhabdomyolysis that is something people who do intense exercise should be aware of
http://www.joe-cannon.com/rhabdomyolysis-personal-trainers-exercise-review-symptoms-negatives-eccentric-fitness-bootcamp/
Hi Joe,
Thanks for the in-depth review on the P90-X RD. Do you have any thoughts on supplement Isopure? I’m on my second week of the P90 X program and since I work out late in the day I would like to substitute a meal (dinner in this case) with a recovery drink or shake. Any suggestions?
Thanks!
Hi Gisele, I like the isopure powder but the liquid drinks I think you should use more than that as a recovery drink – or a meal. we absorb protein best when its combined with some carbs. Have you seen my smoothie shake. That might fill you up more.
Since you do P90X, also take a look at my review of rhabdomyolysis. Its something everybody who works out intensely should be aware of.
Hi Joe.I got some questions for you.I have been doing p90X and im using amplified wheybolic extreme 60 from gnc as for my recovery drink.Have you ever did any research on this product?
Also is this considered as meal replacement?I usually work out later on in the evening before dinner and not sure if i should still eat food on top of drinking this product.Just dont want to consume too many calories before bad time.Thanks.
Robert I have not yet looked at this product but I can say that words like “wheybolic”,”extreme” and “amplified” are just buzz words for marketing and are thus meaningless as to how effective the product is. If the product has whey protein then thats good enough for me. Id also recommend that the product have at least 20 grams of whey protein per scoop.
That said since you said you like to workout in the evening, just eat dinner afterwards. You dont need the protein supplement in addition to dinner. Remember this product is a “supplement.” Its meant to supplement the foods you eat, not replace food.
Hey Joe,
Interesting article. I’m not sure if anyone mentioned this but Beachbody took the idea behind this shake from “Nutrient Timing”. Search for it on Amazon, it’s a book by 2 doctors who did extensive research on the principle of consuming a 4-1 ratio of sugar to protein (along with anti oxidants and BCAA) after strenuous physical activity.
You should check it out along with all the research they did. Beachbody’s shake is an overpriced copycat, and they couldn’t even get it right, but the principle behind it is solid.
Hi Joe,
I’m glad I came across your site, and reading your thoughts on the p90x recovery drink. I’m trying to find out a product that I can buy in a local store, I read your comparison with the Dynamite Elite shake, however, before I started P90 I was using Syintha6, what’s your intake on it? I don’t agree also on paying $50 for P90 RD……. also if you have any other suggestions on the nutrition bars, would be great to know…Thanks
Rick, Ive heard of Syintha6 but have not yet reviewed it. it has a “steroid” feel to the name, I dont know if thats on purpose or not. When it comes to “recovery drinks” Im a fan of similar is better. you could take some whey protein and mix it with milk if you wanted.