Workout Recovery Drink (Whole30)

An overhead shot of a crystal cut mason jar on a white marble background. Inside the jar is the homemade workout recovery drink. The light is shining from the top left so there is a big shadow on the bottom right of the image. The squared off part of the shadow is from the stone coaster under the glass, however it is not really visible without this shadow.

I’ve had the idea to create my own not-full-of-junk not-full-of-carbs workout beverage for quite a while, but couldn’t really figure out the right direction to go in. Collagen has been growing in popularity for quite some time, I myself have been using it for well over a year at this point, but I mostly just have it in my morning coffee and that’s about it. I’m actually drinking some as I type this

So why can’t collagen be in more of the things!? It’s a protein supplement packed with all of the essential amino acids, but unlike most other proteins on the market – like whey – it’s just the one ingredient: grass-fed bovine collagen peptides. No dairy, no sugar, nothing! To me, that makes it a perfect candidate for this beverage experiment.

If you’ve been following along for any length of time, you may already know that I have a chronic illness called Glycogen Storage Disease Type VII, or Tarui Disease, which can really only be managed by limiting carbohydrate intake. While a paleo lifestyle has made this relatively attainable for me (most of the time), it rules out most of the drinks on the market geared towards “workout recovery”. Further, it’s often recommended to consume some kind of carbohydrate intra- (during) your workout which, for me, is a struggle due to that whole chronic illness thing I just mentioned. Enter: my homemade low-carb no-added-sugar intra- and post-workout recovery drink!

I’ve been making the base a few days ahead of time and taking it along for Peloton rides and I think it has helped tremendously with my stamina and energy levels. So let’s get to it, shall we?

This recipe is for one serving, but you can absolutely make more at a time to last you several days/workout sessions.

The title image for this post. An overhead shot of the ingredients needed to make the workout recovery drink with a text overlay that reads "Whole30 Workout Recovery Drink". There is a 2cup clear glass measuring cup with a tea bag inside, as well as two small bowls. A small green bowl with a clear liquid and a small beige bowl with a white powder.

For this recipe, you will need: 
Glass measuring cup
Tea pot/kettle
12-16oz jar with lid

1 serving ginger tea of choice (1 bag or 2 tsp loose)
1 scoop grass-fed collagen peptides of choice
6oz boiling water
2-3tbsp unsweetened 100% white grape juice
6oz club soda or seltzer

An overhead image of ingredients on a white marble background with shadows on the lower left due to natural lights. A 2cup clear glass measuring cup with tea in a tea bag on a speckled stone coaster, a small green clay bowl with a clear liquid (white grape juice) and a small beige clay bowl with a white powder (collagen).

Boil water. In the measuring cup, pour six ounces of hot water over the tea bag and let steep for 3-5 minutes. Remove the tea bag and stir in the collagen. I like to use a fork to mix because it helps break up the collagen and minimizes clumping.

Once the collagen is fully dissolved into the tea, add two tablespoons of no-added-sugar white grape juice. Cover the mixture and refrigerate until completely cooled.

When you’re ready to work up a sweat, top the drink with six ounces of club soda or seltzer. Now get to work!

If you’re making several servings ahead of time, store the base mixture in the fridge and just top the individual serving with seltzer when you’re ready to go.

A screenshot of the calories and macronutrients for one serving of the homemade workout recovery drink. One serving is 70 calories with 7.3g (42%) of carbs, 0g fat, and 10.2g (58%) protein.
The macros represented here are with three tablespoons of white grape juice
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