A while ago I started the quest to find the best muscle recovery and energy supplement in the market. This was not meant as a broad scientific experiment, after all it’s my body! I trusted the recommendation from several closed friends on this subject and wrote about it in a previous post. My goal was to improve my overall strength and endurance during sports conditioning training. After a lot of reading, I came to understand (and agreed) that the best way to improve strength and endurance was to accelerate the body recovery after workouts. This is, focus on natural antioxidants and amino chain supplements only. While this is still heavily debated, I feel that this approach is the most effective and natural, instead of going down a performance enhancing supplement route.
The basis for my experiment was to use each product for a period of 2-3 weeks and pay attention to my body reaction and results. I tried to followed the recommended usage on each case. The sample set included four different formulations:
- Endurox
- MaxGXL
- Cocktail of L-Glutamine, BCAA and One-a-Day vitamin
- 1% Chocolate milk
Observations
I took MaxGXL during my 3-month P90X workout. I noticed improved recovery, more energy and mental alertness. Take one 3-pill packet to take once a day. If you know me, I’m pretty hyper and always active just with water. However, I did notice that my energy level increased during the day. I was also able to increase the intensity of my workouts and pump a few more reps consistently.
Then, I took Endurox during my VBall pre-season training. Endurox R4 comes in powder form. You mix with water and take as an after workout recovery drink. Good taste, somewhat heavy but not chalky. I did notice much quicker recovery time and felt less sore the next morning. Again, this help me felt more eager to want my next workout. Not sure that my intensity during workout changed much though. During volleyball tournament, where you play the whole day, I took Endurox midday and felt that it digested very quickly and it pushed me for a strong 2nd wind.
Lately, I’ve been trying a cocktail of 3-5 grams of L-Glutamine with 1gram of BCAA. I like the Optimum brand. Good reputation and support through positive feedback and a wide array of products and sizes. I take BCAA and Glutamine (3-4 pills alltogether, once a day). Again, I notice good recovery and feel less sore after workouts. During workout, I feel comfortable increasing the intensity in early reps and feel more durable over time.
During long Volleyball practice, I’ve notice that 1% chocolate milk or just a peanut butter and honey sandwich work great. I call it recovery on the fly. You have about 30 minutes in between games and you need something to keep you performing at your peak. Believe it or not, 1% chocolate milk is one of the best recovery foods out there. You just need about 16 oz of this sweet stuff provide you with 320 calories, 52 grams of carbs, 16 grams of protein, and 5 grams of fat which is close to the 4:1 ratio built-in the Endurox formula. I know, I know… it has some saturated fat and is high in sugar, but as an occasional glycogen-boosting drink after a hard workout, chocolate milk is a great choice.
Conclusions and Recommendations
Since my training and activity level changed during my test over several months, I’m unable to isolate the results and declare a clear winner. My top two picks are Endurox and 1% chicolate milk.
All formulations yielded positive results. I suggest any option to anyone thinking seriously about increasing their strength and endurance.
Endurox and 1% chocolate milk are great not only for after-workout recovery but also as a food suplement during long-day tournaments.
MaxGXL seems to have more of an edge on sustained energy during the day. Too expensive and unknown side effects keeps me away from these.
For 7 months, I haven’t had any cold, serious headache or muscle aches. I feel these do enhanced immune function by increasing the body glutathione levels. All good!
In terms of cost per day, Endurox is the most expensive followed by MaxGXL, BCAA/Glutamine/Vitamin cocktail and the cheapest 1% chocolate milk.
BCAA contributes to protein absorbption which has an edge on lean muscle development if used in combination with Whey protein. I notice no negative side effects.
Final Thoughts
Although my tests are not conclusive, I really like the Endurox as a recovery drink after heavy workouts and all-day tournaments. If you are not lactose intolerant, then 1% chocolate milk will do as well. I will likely continue with Endurox since I like the taste. I feel my cocktail could be more effective as I can tune the amount of Glutamine and BCAA. Since there are many other environment factors and I’m unable to make a definitive claim for good. Bottom line, when you workout, your body gets weaker and you absolutely need a recovery formula within 30 to 60 minutes after workout. So any choice here is good or following 4:1 carb to protein ratio guideline will work!
Tell me your experience.
Peanut butter and honey sandwich
Not all recovery foods have to be purchased in a foil wrapper or plastic bottle at a heath food store or gym. A simple post-workout snack consists of peanut butter and honey on two slices of whole-wheat bread. Although this snack is higher in calories, carbs and fat than any other option on this list, it is also more filling than many other choices and contains “healthy” complex carbs. One peanut butter and honey sandwich has approximately 430 calories, 73 grams of carbs, 13 grams of protein, and 14 grams of fat.
Number 2
Endurox R4
Specifically designed as a recovery drink, Endurox R4 is composed of the optimal 4-to-1 ratio of carbs to protein necessary to replenish glycogen stores, as well as antioxidants to decrease muscle damage and glutamine to reduce stress on the muscles. Two rounded scoops (74 grams) of the ready-to-mix powder (chocolate flavor) contain 270 calories, 52 grams of carbs, 13 grams of protein, and 1.5 grams of fat. However, with 44 grams of sugar, you should really steer clear of this unless you are a serious endurance athlete.
Number 1
1% chocolate milk
Yup, believe it or not, 1% chocolate milk is one of the best recovery foods out there. Two cups of this sweet stuff provide you with 320 calories, 52 grams of carbs, 16 grams of protein, and 5 grams of fat. Okay, so it does contain some saturated fat and is fairly high in sugar, but as an occasional glycogen-boosting drink after a hard workout, chocolate milk is a great choice
these are great results. I did a similar test rently for muscle recovery. I am a runner and was having a difficult with muscle recovery after hard training. My research was slightly different. I looked to the muscle recovery supplements. My thought was that these might might be more of a long term solution. I tested nubound, first endurance, and I am now testing faster tomorrow. Result were good for nubiund and first endurance. Each seemed to allow me to recover faster. I was not nearly as sore after workouts and i was ready to get right back into it the next day. Faster tomorrow is next and I am really looking forward to this product. They have a lot of muscle recovery information on their site (www.fastertomorrow.com) and their blog is great. All training and recovery information and no sales pitch. I will keep tuned into your blog and update you on faster tomorrow.
Molly
Thanks for sharing. I went to the website that you pointed out. I was a little puzzle to find that the supplement did not have any glutamine but rather a proprietary herbal mix with… Enoki Mushroom (mycelium), Eleuthero Extract (root), Reishi Mushroom (mycelium), Tangerine Extract (peel), Cordyceps Mushroom (mycelium), Asian Ginseng Extract (root).
These are ingredients that make me nervous since I prefer to start with well research and reviewed compounds from a broad set of experts and then assess the results from my own personal experience.