Which recovery products suit you best?

Do you exercise regularly? Then proteins are very important to you. They are the building blocks of our body. All body cells and muscle cells are made up of proteins. When you exercise, small minuscule tears occur in the muscle fibers. We can repair these with amino acids that we get from proteins in our food. Taking in sufficient proteins therefore plays a major role in your recovery and therefore your athletic performance. It not only contributes to optimal recovery, it also increases your muscle mass and strength. In other words, proteins are essential for every type of athlete (endurance sports, strength sports, team sports, racket sports, etc.)

How much protein do you need?

The amount of protein your body needs depends on your body weight and the physical effort your body has to make. In general, the rule is between 1-1.2g/kg body weight for recreational athletes, between 1.2-1.6g/kg body weight for endurance athletes and between 1.6-2.2g/kg body weight for strength athletes. When you exercise frequently, your body's protein requirement is therefore greater than when you do not exercise. We get proteins from our daily diet, but this is often insufficient for frequent athletes and it is recommended to supplement the daily diet with protein products such as a protein shake or bar.

Below we list the various recovery products for you again so that you can easily choose which products best suit your effort. After all, a good recovery is just as important as a good training.

3Action Recovery Shake

Immediately after a long, intensive effort, the body needs extra carbohydrates and proteins. The carbohydrates replenish the glycogen supply and the extra proteins help the muscles recover after an endurance effort. You can replenish your needs with the 3Action Recovery Shake . This consists of a combination of carbohydrates and proteins and contains the special anti-cramp formula. The 3Action Recovery Shake is mainly suitable after intensive or long-term efforts.

3Action Whey protein shake

This is a protein shake based on high-quality whey proteins, including a high dose of BCAAs and glutamine. Whey proteins have a high biological value and are quickly digested and absorbed by the body. This Whey Protein Shake contains no added carbohydrates, but provides the necessary proteins and essential amino acids to promote muscle tissue recovery during shorter efforts. Due to the rapid digestion and absorption, the proteins quickly reach the muscles, ideal for immediately after a workout. Because this shake contains no added sugars, this is the ideal recovery shake for every type of athlete (both after short efforts and more explosive efforts).

Did you know that whey proteins are also suitable for vegetarians?

3Action Night Protein Shake

The 3Action Night Protein Shake consists mainly of casein proteins. These are the slow proteins with a longer release between 6-8 hours. It can take several hours for this protein form to be fully absorbed by the body. When taken before going to bed, it helps to stimulate muscle recovery during the night. Just like whey proteins, casein is also suitable for vegetarians. Suitable for all athletes who want to recover from heavy exertion during the night.

3Action Protein Bar

If you don't like protein shakes, but are still looking for an easy, protein-rich alternative, you can always opt for a protein bar. 3Action Protein Bar is composed of a mix of whey proteins, casein and carbohydrates. The protein mix supports muscle growth and recovery. Suitable immediately after exercise or as a quick protein snack throughout the day.

3Action BCAA

BCAA's or Branched Chain Amino Acids are the 3 essential amino acids, consisting of Leucine, Valine and Isoleucine, which cannot be produced by our body. We must therefore obtain sufficient amounts of these through food and/or supplements. Essential amino acids support various sports performances. It is an important element in accelerated muscle recovery and the construction of muscle proteins, which leads to higher muscle quality. The 3Action BCAA's (Leucine, Valine, Isoleucine) are added in a 2:1:1 ratio for optimal muscle building and recovery. It can be beneficial for strength, team or racket sports athletes.

3Action Protein Oats on the go

3Action Protein Oats is composed of oatmeal and whey proteins, packed in a handy portion pack. Oatmeal gives you a feeling of satiety and is rich in fiber, proteins, B vitamins and minerals. 3Action Protein Oats on the go can be eaten at any time of the day for breakfast, as a protein-rich snack or as a recovery snack. A portion contains approximately 20g of protein. Ideal to start your day well or to get through your day well.

Above all, remember that using the right products is the secret to success!

Michaline Lon, sports nutritionist