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Home Made Recovery Formula

I’ve gone back and forth about posting this (as I don’t use it any more) and almost called it the “Poor Man’s” recovery drink… until I found out  it’s about .10 more per serving than the ready-made alternatives like the P90X Results and Recovery formula and is a bit higher in fiber/protein so it slows absorption.

Still, if you’re in a pinch, this works out OK as it’s made from ingredients you probably already have in your kitchen.  But make no mistake– as much as P90X and Insanity push the recovery formula, they do it for a reason. I’ve yet to find (or concoct) one that works as well. Recovery drinks are important— the 20 minutes or so after your workout is critical in that your body is thirsting for nutrients and energy stores you just spent and the stuff that’s going to build it back up– especially if you’re doing your workouts in the morning on an empty stomach.

That said, you can make your own recovery formula with products in your home. Here’s one I’ve used in the past:

Water– 8 oz.

Creatine– 1 serving (unflavored)

Glutamine– 1 serving

Whey protein powder (vanilla)–  1/4 scoop NOTE: (a quarter scoop of Optimum Nutrition’s 100% Whey is about 5 g of protein– check your label to compensate of need be)

1 Apple (medium— your choice– I use Gala)

Oats– 1/2 cup (quick or whole, it doesn’t matter)

One chewable Vitamin C tablet

With 8 oz. of water in a blender, cut your apple into four pieces and load it in for easier mixing. You may want to cut the seeds out (if you’re overly concerned about the poison Cyanide that does occur naturally in apple seeds in small doses), depending on the strength of your blender. Add all other ingredients and blend until smooth. The taste is pretty-apple-riffic. You could throw some cinnamon in there to spice it up if that’s your thing.

When it’s all said and done, this home-made recovery brew runs a little short of  a full 4:1 Carb:Protein mix, is all natural and will get your body a tasty and nutritious reward after an hour of P90X punishment. Good luck!

Nutrition Breakdown:

Calories: 295

  • Protein: 10 g
  • Carbs: 52 g
  • Fats: 3.75 g
  • Sugars: 19 g
  • Fiber: 9 g

Wondering how to make P90X work for you with nutrition tips, help and support? If you have any questions, feel free to email me at or make me your coach.

If you’d like to learn more about P90X, check out my P90X Review! 

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2 Comments : Leave a Reply

  1. Eric Knotts says:

    Hello I think everything you mentioned is perfectly find except suggesting that it is okay to blend apple seeds . Contained inside every apple seed is the potent Arsenic poison. I would recommend taking that part out to avoid lawsuits.

    • Coach Dan V. says:

      I believe you’re thinking Cyanide- not arsenic as apple seeds don’t contain the latter. And while cyanide is poisonous, it’d take a whole lot of seeds in one sitting to pose a problem from what I’ve researched as the body does have the ability to safely process small doses. That said, your point is well taken– after all, who needs that stuff anyway. If you choose to use this recipe, feel free to cut out the seeds as you normally would.

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