The Best Muscle Recovery Supplement Ingredients: What’s Inside BODi Performance Recover
BODi Performance Recover (formerly called Beachbody Performance Recover) is much more than “just” a protein powder.
Yes, the timed-release whey, pea, and casein blend in Recover gives you 20 grams of high-quality protein after a workout to help speed muscle recovery and support muscle growth. That is only half the story.
The other half: 650 milligrams of ellagitannin-delivering pomegranate extract in every serving. Here is how both halves work together to make Recover one of the best muscle recovery supplements on the market.
Recover at a Glance
- Whey protein: Fast-absorbing protein for immediate amino acid delivery
- Casein protein: Slow-digesting protein for sustained muscle repair over several hours
- Pea protein: Plant-based protein high in leucine for muscle signaling
- Pomegranate extract (650 mg): Delivers ellagitannins studied for reducing exercise-induced muscle soreness
- 20 grams of protein per serving, including a 2:1:1 ratio of the branched-chain amino acids leucine, isoleucine, and valine (50 mg, 25 mg, and 25 mg per scoop)
Why Recover Uses Three Types of Protein Instead of One
BODi Performance Recover’s blend of whey, pea, and casein proteins is intentional. Each protein source works on a different timeline, so combining them covers a longer window of muscle repair than any single protein could on its own.
Benefits of Whey Protein
Whey comes from the liquid left over from the cheese-making process, and it is probably the first supplemental protein that comes to mind for most people. It is a complete protein, meaning it contains all nine essential amino acids that are important to muscle recovery.
Whey is fast-digesting, so it gets to work quickly after you drink it. Taken one to two hours after a workout, when your body experiences a spike in protein synthesis, whey helps repair the muscle you just broke down during your workout.
Advantages of Casein Protein
Slow-digesting casein picks up where whey leaves off, sustaining the muscle-repair process well past the first couple hours. Also extracted from cow’s milk, casein is the main protein component that makes milk white.
Like whey, casein is a complete protein. The difference is how it is absorbed: instead of digesting quickly, casein forms a gel in the stomach. That gel is what makes casein a slower, more sustained-release protein, steadily releasing amino acids over several hours.
Why Choose Pea Protein
Pea protein rounds out Recover’s protein blend, chosen for its unique chemical composition. Among plant-based proteins, pea protein stands out for its concentration of leucine, a branched-chain amino acid (BCAA) that plays a key role in muscular development.
Leucine works by signaling the molecule that regulates muscle growth, while also serving as a building block of muscle itself. Pea protein is particularly abundant in this essential amino acid, and it accounts for all of the protein in the plant-based version of BODi Performance Recover.
The Role of Pomegranate Extract in BODi Performance Recover
Nutritionists have long known about the athletic advantages of increased protein intake. What is newer is the growing understanding of phytonutrients: bioactive compounds found in fruits, vegetables, grains, and other plant foods that have a measurable effect on the body.
The Science on Ellagitannins and Muscle Soreness
One phytonutrient in particular has been studied for its ability to help fight exercise-induced muscle soreness: ellagitannins. This type of polyphenol shows up in raspberries, strawberries, walnuts, almonds, and, most relevant here, pomegranates.
If you have ever felt sore a couple days after a tough workout, a phenomenon known as delayed onset muscle soreness (DOMS), you know how much it can slow down your next workout. That is why BODi Performance Recover includes 650 mg of pomegranate extract in every serving.
Research-Backed Results With Pomegranate Juice
Pomegranate juice is packed with antioxidants and polyphenols, and it has been shown to positively affect recovery from exercise. In a 2010 study at the University of Texas, published in Medicine & Science in Sports & Exercise, participants who drank pomegranate juice experienced 25 percent less muscle soreness two hours after working out compared with the placebo group. They also recovered 10 percent more of the strength they lost two days after a muscle-damaging bout of exercise.
In a separate study published in the Journal of Strength and Conditioning Research, subjects reported less elbow soreness after resistance training when supplementing with pomegranate juice.
Combine this phytonutrient with a rounded protein blend, and Recover tackles post-exercise nutrition from two angles at once: addressing exercise-induced muscle soreness and speeding muscle recovery, so you are ready to go hard during your next workout.
Our Top Picks for Muscle Recovery Supplements
If you are building a post-workout recovery routine, here is how BODi Performance Recover’s two formulas compare, based on what is in each one.
| Product | Protein Source | Key Recovery Ingredient | Best For |
|---|---|---|---|
| BODi Performance Recover | Whey, casein, and pea blend (20g protein, 2:1:1 BCAA ratio) | 650 mg pomegranate extract (ellagitannins) | People who want a timed-release protein blend covering both fast and sustained muscle repair |
| BODi Performance Recover Plant-Based | 100 percent pea protein | 650 mg pomegranate extract (ellagitannins) | People who want the same pomegranate-extract recovery support from a fully plant-based protein source |
Both formulas deliver the same 650 mg dose of pomegranate extract; the difference comes down to whether you want the three-protein blend or an all-pea, plant-based formula.
Frequently Asked Questions About Muscle Recovery Supplements
Does pomegranate juice actually reduce muscle soreness? Yes, research supports it. In a 2010 University of Texas study, participants who drank pomegranate juice reported 25 percent less muscle soreness two hours post-workout than a placebo group, and they recovered 10 percent more lost strength two days later. A separate study in the Journal of Strength and Conditioning Research found reduced elbow soreness after resistance training among subjects supplementing with pomegranate juice.
Why use three protein sources instead of just one? Combining whey, casein, and pea protein extends the muscle-repair window beyond what a single protein can cover. Whey digests fast and gets to work within the first couple hours, casein digests slowly and sustains repair for several hours after, and pea protein contributes a concentrated dose of leucine, an amino acid tied to muscle growth signaling.
What BCAA ratio does Recover use? Recover delivers branched-chain amino acids in a 2:1:1 ratio of leucine, isoleucine, and valine, working out to 50 mg of leucine, 25 mg of isoleucine, and 25 mg of valine per scoop, on top of its 20 grams of total protein.
Results vary depending on starting point, goals, and effort. Exercise and proper diet are necessary to achieve and maintain weight loss and muscle definition. The testimonials featured may have used more than one Beachbody product or extended the program to achieve their maximum results.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
Consult your physician and follow all safety instructions before beginning any exercise program or using any supplement or meal replacement product, especially if you have any unique medical conditions or needs. The contents on our website are for informational purposes only, and are not intended to diagnose any medical condition, replace the advice of a healthcare professional, or provide any medical advice, diagnosis, or treatment.