Best Recovery Drinks after an Ultra Marathon

Finishing an ultra marathon is a huge physical stress. Glycogen stores are depleted, muscle fibres are damaged and your immune system is under strain. What you do in the first 30 to 60 minutes after crossing the line can significantly influence how quickly you bounce back.

A quality recovery drink helps you replace carbohydrates, provide protein for muscle repair and restore key vitamins and minerals. After 50km, 100km or more, convenience matters too. You want something easy to mix, easy to digest and effective when your appetite may be low.

What Your Body Needs After an Ultra

Ultra marathon recovery should focus on three key areas:

• Replenishing glycogen stores with sufficient carbohydrate
• Supporting muscle repair with quality protein
• Rehydrating and restoring electrolytes

Aim to consume a mix of carbohydrate and protein within 30 minutes of finishing, even if it is a smaller portion to start. Liquid nutrition is often easier to tolerate immediately after long, intense efforts.

When and How to Use Recovery Drinks

The first priority after an ultra is to start refuelling and rehydrating as soon as possible. A recovery drink can:

• Provide immediate carbohydrate when solid food feels unappealing
• Deliver high-quality protein to kickstart muscle repair
• Support immune function after prolonged stress

You can then follow up with a balanced meal within two hours, including additional carbohydrates, protein and healthy fats.

If you are training for back-to-back events or a heavy race calendar, optimising recovery becomes even more important. Small improvements in your post-race routine can lead to better long-term consistency.

Here are some great recovery drinks post-ultra:

Mountain Fuel Ultimate Recovery Fuel

Mountain Fuel Ultimate Recovery Fuel is specifically formulated for endurance athletes coming off long-distance events and heavy training blocks.

It is designed to replenish glycogen, support muscle repair and restore hydration levels in one all-in-one formula. The blend of protein, carbohydrates, vitamins and minerals is balanced to meet the demands of endurance recovery, helping to reduce post-exercise fatigue and delayed onset muscle soreness.

SiS Beta Recovery Drink

SiS Beta Recovery Drink takes a science-led approach to post-exercise recovery. Each serving provides 60g of dual-source carbohydrates using a 1:1 maltodextrin and fructose blend, helping to rapidly restore glycogen stores.

It also delivers 30g of whey protein, including 3g of leucine, to support muscle repair and stimulate muscle protein synthesis. This combination is particularly effective after prolonged, high-intensity efforts like an ultra marathon.

Rawvelo Natural Recovery Drink Mix

For athletes who prefer a plant-based, whole-food approach, Rawvelo Natural Recovery Drink Mix offers a clean and organic solution.

Made from 100% natural, organic ingredients, it combines pea protein with organic carbohydrates in a 3:1 carbohydrate-to-protein ratio, supporting optimal muscle recovery after training or racing. It provides 21g of protein per 100g from organic pea protein and is vegan-friendly.

FAQs

How soon should I take a recovery drink after an ultra?

Ideally within 30 minutes of finishing, when your body is most receptive to carbohydrate and protein uptake.

Do I still need a full meal after a recovery shake?

Yes. A recovery drink jumpstarts the process, but a balanced meal within a couple of hours is important for complete recovery.

Is plant-based protein as effective as whey for recovery?

Plant-based protein can be highly effective when consumed in adequate amounts and combined with sufficient carbohydrate. Choice often comes down to dietary preference and tolerance.

Summary

Ultra marathons take a serious toll on the body, and recovery should never be an afterthought. A well-formulated recovery drink helps restore glycogen, repair muscle tissue and support immune function when you need it most.

Whether you prefer an all-in-one endurance formula, a science-backed dual-source carbohydrate and whey protein blend, or a natural plant-based option, choosing the right recovery drink can accelerate your return to training.