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For Goodness Shakes Protein Review
For Goodness Shakes Protein is a bit different from the standard recovery drinks available for runners. Check out my review below.
NOTE: This is an updated version of an article originally posted in July 2013.
About For Goodness Shakes Protein
The first question is what’s different about this new recovery drink. Athlete store – the official retailer of this product, as well as the UK’s number 1 recovery drink For Goodness Shakes – highlights the following.
- For Goodness Shakes Protein (FGS Protein) is a high protein, low carb drink. It comes with 25g of protein, only 205 calories (but 246 calories for the chocolate flavour), no added sugar and an equal quantity of protein as carbohydrates.
- It includes 5g of Branched Chain Amino Acids (Leucine, Isoleucine and Valine) for building lean muscle tissue, 5g of Glutamine for muscle glycogen resynthesis and recovery, and 11g of Essential Amino Acids.
- By contrast, the standard For Goodness Shakes recovery drink has less than 18g of protein, 276 calories and three times as much carbs as protein.
- The new Protein drink is ideal after short intense sessions, after training before an evening meal, as ‘recovery lite’ and to build power.
- It can also help build lean functional muscle, form part of a weight management programme, act as a lean protein supplement and help you meet your body composition goals.
Athlete store also boast of the unique BIOProVM formula, “a micronutrient blend designed to work synergistically with the 1:1 protein to carbohydrate solution in FGS Protein”. In their own words, BIOProVM helps to promote protein and amino acid synthesis for lean muscle growth, immune system function essential during periods of intense training, and energy metabolism to increase energy production and output.
My take on For Goodness Shakes Protein
When it comes to recovery drinks for runners, I look for four key factors: effectiveness; ease of use; taste; and nutritional content. Next I take these four factors in turn.
- Effectiveness. The importance of post-exercise nutrition for endurance athletes is well-documented. And the original For Goodness Shakes product has been sold for some time on the basis of its combination of protein and carbohydrates.
- For example, one study highlighted its effectiveness, through a reduction in muscle damage by providing the material (protein) for muscle regeneration, as well as through re-energising the body by increasing the uptake and storage of carbohydrate by creating a stronger insulin reaction than carbohydrate on its own.
- Given such research, I see no reason to switch to using the new product for those undertaking long training runs. But what about runners involved in shorter, more intense activity that tap into anerobic energy systems?
- This is where the new product comes into its own. For more intense exercise, research has pointed to a more even protein to carbohydrate ratio than in typical recovery drinks, which is broadly consistent with the make-up of FGS Protein.
- It’s impossible to be 100% sure about the effectiveness of the product on the basis of a few post-workout recoveries. But, based on the composition of the drink and the available research, the new drink seems likely to be a highly effective drink to take following intense workouts.
- Ease of use. As a For Goodness Shakes product, it’s no surprise that this product is exceptionally easy to use. Throw a bottle in your gym bag and you’re good to go. No mess, no hassle and, most important of all, no need to keep refrigerated before you open the bottle and consume the drink.
- Taste. Again, this is one of the key For Goodness Shakes selling points. It tastes good, as you would expect. (Please note, though, that I only tested the chocolate flavoured FGS Protein drink, so cannot vouch for other flavours.)
- Nutritional content. This is where you’ll find disagreement between different runners. On the plus side, it’s hard to argue with the 23 vitamins and minerals contained in the drink. It’s also suitable for vegetarians and is gluten free.
- It does, however, contain the sweetener sucralose. For many people, that doesn’t matter at all. But for those who strictly avoid any contact with sweeteners, then this is obviously an important consideration.
- More generally, this isn’t really one for those who like their protein drink to be ‘pure’ (ie without the junk that is sometimes added). It doesn’t even pretend to be a competitor to the best in class in that category (eg the likes of Whey Reflex).
Overall, our take on the new product is mixed. Based on the available research, it should be highly effective for intense workouts. It also very easy to use and tastes great. But, as with many protein drinks, it does falls down on the nutrition side, especially when compared with some of the purer alternatives.
For those who’d like more information, there’s a growing body of research around the impact of recovery drinks such as For Goodness Shakes. A few of the classics are listed below. You can also take a look at our resources section for links to a couple of the other most relevant papers:
Elisabet Børheim, Kevin D. Tipton, Steven E. Wolf and Robert R. Wolfe (2002), ‘Essential amino acids and muscle protein recovery from resistance exercise’, American Journal of Physiology Endocrinology Metabolism.
Jason R. Karp, Jeanne D. Johnston, Sandra Tecklenburg, Timothy D. Mickleborough, Alyce D. Fly, and Joel M. Stager (2006), ‘Chocolate Milk as a Post-Exercise Recovery Aid’, International Journal of Sport Nutrition and Exercise Metabolism.