When should I choose a recovery drink instead of a protein shake?

The right choice between a recovery drink or a protein shake depends on your recovery needs. A protein shake, such as the 6d Whey Shake, provides pure protein and is ideal after strength training, low-intensity endurance efforts, or when you're consciously limiting your energy intake. It's also the best option for those who prefer to get their carbohydrates from whole foods.

A recovery drink, such as the 6d Recovery Shake, contains proteins as well as carbohydrates and electrolytes. This extra energy and hydration are essential after a long or intense workout that has depleted your carbohydrate stores and fluid levels, especially if you need to perform again within 48 hours. In that case, the Recovery Shake is the best choice. For athletes with high energy demands who struggle to eat enough, a recovery shake after training is also a practical option.

	VS
1 Protein Unit	Units	1 Protein Unit
20g	Protein	20g
< 2g	Carbohydrates	60g | 2:1 Ratio
50mg sodium	Electrolytes	400mg sodium + Potassium, Calcium, Magnesium
After training for muscle recovery	Best used	After intense training when another intense effort is coming soon, for muscle recovery and carbohydrate replenishment
Throughout the day or as a double portion before bed	Also suitable	As an extra source of calories

Whey protein vs. milk protein: what is best for athletes?

Most ready-made protein shakes contain about 20% whey and 80% milk protein (casein). Both are complete proteins, but athletes looking for the best protein source choose whey because of its fast absorption and high leucine content (a key amino acid for muscle growth). That’s why we use as much whey protein as possible and only switch to alternatives when necessary for taste or texture.

A 20g serving (1 Protein Unit) of protein is ideal after training or at any time of the day. Before bed, a double portion (40g = 2 Protein Units) is recommended. Even then, our whey protein products are the most powerful and practical option compared to ready-made shakes, as they deliver the same protein dose in a smaller volume with less fat and carbohydrates (lactose).

Your choice of whey protein powder also affects taste and texture. The 6d Whey Shake, made from a high-quality blend of whey protein isolate and concentrate, has a creamy flavor and is ideal for adding to smoothies, oatmeal, or other dishes. The 6d Whey Drink, based on pure whey isolate, is only consumed as a protein drink. It can be compared to a fresh, fruity lemonade. The 6d Whey Shot has the same refreshing taste but is extra convenient on the go due to its compact volume. All these products are equally effective for recovery. Your choice mainly depends on personal preference.

Units	1 Protein Unit	1 Protein Unit	1 Protein Unit
Protein	20g	20g	20g
Calories	96 kcal	84 kcal	90 kcal
Sugars (lactose)	<1.0g (<1.0g)	<0.1g (<0.1g)	<2.0g (<0.1g)
Description	Creamy shake	Fresh & fruity drink	Fresh & fruity shot
Best used	After training
Also suitable	Throughout the day or as a double portion before bed

Electrolytes and antioxidants for optimal recovery

In most cases, the dose of electrolytes in our Recovery Shake is sufficient for optimal recovery. But after a heavy endurance workout with significant fluid and electrolyte loss, it’s recommended to drink about 1.5 times your lost body weight within 6 hours. Weigh yourself before and after training to monitor your loss. By replenishing fluid loss with 6d Hydro ORS, you'll retain up to 40% more fluid thanks to its high sodium content compared to water or sports drinks with less sodium. This makes it ideal after intense and consecutive endurance efforts, especially in extremely hot and humid weather, where rapid and effective rehydration is essential.

Additional antioxidants in the form of 6d Cherry Juice can accelerate recovery after intense efforts. They reduce inflammation and oxidative stress in the muscles, which relieves soreness and promotes recovery. However, during a regular training phase, cherry juice is less desirable. A certain amount of "muscle stress" is actually needed during this phase because it stimulates muscle adaptation and leads to better performance in the long run. The anti-inflammatory effect of cherry juice may interfere with that natural process. That’s why cherry juice is especially suitable leading up to or during an intense competition period when the body has little time to recover naturally.

	VS
<40 kcal (low-calorie)	Calories	105 kcal
<8g (low)	Carbohydrates	25g
900mg sodium + Potassium, Calcium, Magnesium	Electrolytes	None
Neutral pH (non-acidic)	Acidity	Moderately to very acidic (to be diluted in water)
To quickly and efficiently replace extreme sweat loss	Best used for recovery	Before and during a key competition period with limited recovery time.