# What is the best recovery drink after a long run in South Africa?

Source: https://www.healthnews24.co.za/answers/best-recovery-drink-after-a-run-south-africa/
Publisher: Healthnews24 (South Africa's supplement answer desk)
Updated: 2026-10-27

> The best recovery drink after a long run in South Africa is the cheapest one that gives you carbohydrate, about 20 g of protein and fluid with some salt: chocolate milk or a normal meal work as well as most powders. Biogen Recovergen gives 65 g carbohydrate and 16.4 g protein for roughly R38 to R52 a serving (October 2026).

Key facts:
- After hard exercise with another session within about 8 hours: about 1.0 to 1.2 g/kg carbohydrate an hour for the first four hours (ACSM/AND/DC 2016) and about 0.25 g/kg protein (ISSN), about 20 to 25 g for most adults.
- Biogen Recovergen provides 16.4 g protein and 65 g carbohydrate per 95 g serving, about R37.60 to R52.22 per serving at Dis-Chem (October 2026).
- 32Gi Race Pro Carb/Protein gives 56 g carbohydrate and 8.7 g protein per 4 scoops; retail prices range R287 to R600.
- Replace about 1.25 to 1.5 L of fluid per kilogram of body weight lost, with some sodium.

## What does a recovery drink need to do?

After a long run you want to refill glycogen, repair muscle and replace fluid and sodium. The 2016 joint position stand (ACSM, Academy of Nutrition and Dietetics, Dietitians of Canada) recommends about **1.0 to 1.2 g/kg of carbohydrate an hour for the first four hours** after hard exercise when you have another session within about eight hours, plus protein of about **0.25 g/kg** (ISSN), i.e. 20 to 25 g for most adults. Fluid should replace about 1.25 to 1.5 L per kilogram of body weight lost, with some sodium. If you will not train again for a day, a normal meal does the same job.

For a 70 kg runner that is about 70 to 84 g of carbohydrate an hour and 17 to 21 g of protein.

## Which options are available?

| Option | What you get | Cost (October 2026) |
|---|---|---|
| Chocolate milk, 500 ml | typically roughly 15 to 18 g protein and 45 to 55 g carbohydrate; check the label | supermarket price; not in our dataset |
| Biogen Recovergen (855 g, 9 servings) | 16.4 g protein and 65 g carbohydrate per 95 g serving (about 4:1) | R338 to R470 per tub, R37.60 to R52.22 per serving (Dis-Chem) |
| USN Purefit Sport Pro Recover (1 kg) | macros not verified in our data | R293 to R390 |
| Biogen Pure Recovery (500 g) | composition not published on pages checked | R207 to R230 |
| 32Gi Race Pro Carb/Protein (900 g) | 56 g carbohydrate and 8.7 g protein per 4 scoops (about 6:1) | R287 to R600; retailers disagree |
| Whey or isolate plus carbohydrate food | for example whey with rice, banana or bread | whey costs: see [how much whey costs](/answers/how-much-does-whey-protein-cost-south-africa/) |

## What is the best choice?

1. **After a hard run when you need quick recovery:** chocolate milk or Recovergen. Chocolate milk is the cheapest and easiest; see [is chocolate milk a good recovery drink](/answers/is-chocolate-milk-a-good-recovery-drink/).
2. **After a normal training run:** skip the powder. Rice, eggs, chicken, yoghurt and fruit give carbohydrate, protein and micronutrients at lower cost.
3. **After Comrades or an ultra:** use a mix of fluid, salty food and a carb-protein drink if appetite is poor. See [protein during ultras](/answers/protein-during-ultra-endurance-events/).
4. **Strict dairy-free or lactose intolerant:** use a plant or lactose-free option; most of the value is the carbohydrate and the protein dose.

A powder is convenience, not magic. Many recovery tubs are mostly sugar; at R38 to R52 a serving, a banana, a boiled egg and a glass of milk usually beats them on cost.

## Common mistakes

- Ignoring carbohydrates and drinking only a protein shake when you have another run the next day.
- Choosing by marketing rather than the label's carbohydrate and protein per serving.
- Taking sodium-rich drinks if you have high blood pressure, kidney or heart disease without medical advice.

## Who needs care?

Kidney disease, milk allergy, diabetes, pregnancy, regular medication and under-18s call for medical or dietitian advice. Teenagers should rely on food first.

## Products mentioned

| Product | Size | Price (source, date) | Servings | R per serving | Sweeteners |
|---|---|---|---|---|---|
| Biogen Recovergen recovery drink (855 g, chocolate cream or strawberry) | 855 g (9 servings) | R338–R470 (Dis-Chem (Biogen Recovergen page), 2026-10) | 9 | R52.22 | Not published |
| USN Purefit Sport Pro Recover (1 kg, vanilla or chocolate milk) | 1 kg | R293–R390 (Dis-Chem / Takealot via PriceCheck, 2026-10) | — | — | Not verified |
| Biogen Pure Recovery (500 g) | 500 g | R207–R230 (Dis-Chem (energy and endurance), 2026-10) | — | — | Not published |
| 32Gi Race Pro Carb/Protein Sports Drink (900 g, chocolate or mocha) | 900 g | R287–R600 (Dis-Chem Living Fit, 2026-10) | — | — | None listed |

## Sources

- [Thomas, Erdman & Burke 2016, Position of the Academy of Nutrition and Dietetics, Dietitians of Canada and ACSM: Nutrition and Athletic Performance](https://pubmed.ncbi.nlm.nih.gov/26917108/)
- [Jäger et al. 2017, ISSN position stand: protein and exercise (JISSN)](https://pubmed.ncbi.nlm.nih.gov/28642676/)
- [Dis-Chem: energy and endurance range](https://www.dischem.co.za/fitness/energy-and-endurance)