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How to Select a Ready to Drink for Post Fueling

Katie Breazeale, MS, RD, LD


You know you need a ready to drink, or RTD, but with so many on the market how do you know what’s a good product?


5 Shopping Strategies for RTD’s

  1. Does it have carbs? Not all RTD’s have enough carbs for post fueling. For example, Premier Protein, Muscle Milk Zero, and Quest protein shakes have low amounts of carbs. When selecting an RTD look for one that has 15-30 g carbohydrates to help replenish glycogen stores that were depleted during exercise.

  2. How much protein? 15-30 g of protein in your RTD is great to start muscle protein synthesis and help you recover!

  3. Is it shelf stable? This is important to keep in mind.  Ideally, you want to have your RTD on you, not chilling in the refrigerator at home.  You have no idea if traffic will be bad, you decide to go straight to class after training, or forget it because it’s hidden in the refrigerator.  Your ideal RTD will taste good fresh out of your gym bag or cold. 

  4. Is it safe? This is always an important question.  With so many options on the market you still want to look for products that are third party tested. Look for NSF certified or Informed Choice.

  5. What else is in my RTD? Look at the ingredients for blends and other ingredients you may not recognize.  Another thing to consider is if you’re lactose intolerant since not all RTD’s are lactose free.

With these shopping tips in mind let’s talk about the best recommendations from a dietitian.

  Kinera Recovery Shake

  • 16 g Protein per bottle

  • Shelf Stable

  • 27 g Carbohydrates

  • Lactose free

  • Can be drank pre or post fueling

  • 40 g Protein per bottle

  • 12 g Carbohydrates

  •  Shelf Stable

  • 26 g Protein per bottle

  •  28 g Carbohydrates

  • Shelf Stable

  •  Lactose Free

  •  16 g Protein per Bottle

  •  30 g Carbohydrates

  •  Shelf Stable

  •  Vegan, Gluten Free

Contact us if you have questions about your fueling plan and how to select the right ready to drink for you.

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