Shake Up Your Summer Recovery Routine!

When you train, you are challenging your body with a difficult task. After the workout, your body will adapt to be able to meet the new demands you have asked of it. This takes recovery! One important aspect of recovery and adaptation is having the building blocks repair tissue that were overstressed in training. To do this we must replenish glycogen stores (muscle fuel) while also building new and improved tissue. It is recommended to get 20-25g of protein and 25-35g carbohydrates back into our system within 20-30 minutes of a hard training session or race1. We use Gu Protein Recovery Drink Mix after all of our workouts and have created several amazing shake recipes with the mix. We thought we would share!

“With a busy lifestyle, I like to have my shake ingredients prepped so they will be quick to make and consume. I made this recipe up at the coffee shop I owned prior to my cycling life and simply added recovery mix to it!”


Nikki’s OTC Shake



I like to prep the banana and avocado into baggies in the freezer every few days so it is always quick and easy. If you freeze them, you won’t need ice! Throw all of the ingredients in a blender and blend for 10-15 seconds. There will be a few date chunks that don’t blend…the texture is my favorite!

“When it comes to recovery I like mine to be just as firey as my workouts. Nothing is better than a chilled chocolate smoothie with a hint of cayenne to sip on the drive home!”


Jen’s Spicy Recovery Shake



I am all for quick and easy meals and drinks so just add all of the ingredients into a blender and pulse 4 to 5 times until everything is mixed. If you are looking for a thicker texture add chia seeds!

Emma’s Mint Chocolate Chip Recovery Shake

“The ice cream truck has been doing its rounds lately making me nostalgic for childhood treats.  I’ve always been a sucker for mint chocolate chip milkshakes and have made an adult version that is delicious after a hot and dusty training ride to enjoy as I soak my legs in the Deschutes River.”



  • 1 pouch GU Vanilla Roctane Ultra Endurance Protein Recovery
  • 1 c. almond milk (to make it creamier but water works too)
  • Several ice cubes
  • 2-3 kale leaves (bonus nutrition and it makes the smoothie green)
  • ¼ tsp. Peppermint extract
  • 8-10 mint leaves
  • Handful of chocolate chips


In a blender mix the Gu, liquid, ice, kale and peppermint extract. Blend until smooth. Toss in the mint leaves and chocolate chips and pulse a few times to chop them up a bit, but not puree them. 

Pro Tip: Pour your recovery drink into a Hydroflask to keep it cool in your car at the trailhead so you have it right away post ride!

Do you have a blissful Gu recovery shake recipe?  We would love some inspiration. Share it with us! We will pick the tastiest recipe to win a free bag of the NEW GU Roctane Ultra Endurance Protein Recovery!


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