OSMO Nutrition Reviews: OSMO Rapid Recovery, Active Hydration, Active Hydration, and Power Fuel Drink Mixes.

Article by Renee Krusmeark and Mike Postaski

OSMO Vitamin

Within the article Renee and Mike check Osmo Vitamin’s OSMO Speedy Restoration ($38), OSMO Energetic Hydration ($20), OSMO Energetic Hydration ($20) and OSMO Energy Gasoline ($35) Drink Mixes.

OSMO Speedy Restoration ($38),

Renee: Oh, diet. Gasoline and restoration choices are plentiful as is the recommendation about what to eat and when. Sugar? No sugar? Actual meals? Dietary supplements? And in case you’re a girl in center age, the sugar and protein debate will get heated. I assume the previous adage “F- round and discover out” applies right here. If it really works for you and your GI system, then go for it.

I’ve used OSMO’s Speedy Restoration for a number of weeks, two to a few days per week relying on the size and depth of my runs.

The chocolate taste is gentle for my part when blended on the really useful 2 scoops (41g) per 12 oz of liquid. I at all times blended it with milk as a substitute of water so as to add a bit extra protein. At that 41g of combine, you get 14g of sugar and 18g of carbs together with 17g of protein. For these with protein wants, I recommend doubling the combination for 34g of protein. The protein is whey and casein.

I’ve additionally tried the Tailwind Birthday Cake Restoration Combine lately. If taking a look at stats per gram of combine, the OSMO combine offers extra protein and fewer sugar and carbs as compared.

The OSMO additionally offers Vit D (7mg per 41g) and Calcium (384mg per 41g). Wants range, however it’s good to see sugar per protein ratios for these limiting sugar consumption. The sodium is 170mg per 41g. For comparability, the Tailwind Restoration combine would have about 333mg of sodium per 41g.

I restrict the additional sugar when doable solely as a result of my efforts are common compared to excessive degree endurance athletes. I didn’t discover at first, however this is sensible now given my vitality increase, that the Speedy Restoration has a trivial and unlisted quantity of caffeine. I’m caffeine delicate, so the quantity can’t be a lot because it doesn’t make me jittery. I’m guesstimating lower than 34g per really useful serving or no matter is lower than in a 12 oz can of Coke.

Mike P: I usually don’t pay an excessive amount of consideration to post-run restoration wants. I’m extra within the camp of simply eat sufficient after runs/exercises/races and also you’ll most likely be high quality. After exhausting exercises particularly, I can are inclined to really feel extra hungry, so I simply find yourself consuming and consuming extra, and that appears to work out simply high quality.

However there’s undoubtedly occasions the place a selected “Restoration” drink or bar or one thing may be very useful to make sure that you’re re-fueling correctly with the intention to soak up the work that you simply did.

I’ve been reserving OSMO’s Restoration combine for after exhausting exercises. I usually combine it with oat milk and it’s very tasty and appears to fill me up good. It has a lighter chocolate milk sort style when paired with milk. It doesn’t have any bizarre after style as some protein mixes can are inclined to have.

Renee factors out the specifics on the dietary data, and as I stated, usually don’t dig too deep into that stuff so far as restoration drinks go. 18g of protein per serving is on the decrease finish so far as protein goes, however it does rely on what you combine it with too. I suppose that decrease protein quantity can also be what helps keep its comparatively clean and simple style. The value additionally appears good – I’m seeing $35 on The Feed for 16 financial savings, earlier than any subscription reductions.

OSMO Energetic Hydration ($20)

Renee: The Energetic Hydration combine is supposed to offer some (not all) gasoline utilizing sucrose and glucose together with electrolytes. I think about the use to be equal to a sports activities drink, greatest for shorter efforts throughout warmth or as an add-on to different fueling for lengthy/extremely efforts.

If utilizing actual meals for gasoline, this may be a great add-on for further electrolytes when additionally needing further sugar/carbs. If utilizing liquid gasoline/carbs, mixing one other drink merely for electrolytes is perhaps a trouble. I used it for brief efforts once I wanted some vitality. One serving offers 1.3mg of B6 and 1mcg of B12, which is perhaps the most effective asset as an add-on gasoline.

If searching for electrolytes with out sugar, there are different choices. I discovered the flavour to be gentle when blended on the really useful dose, which is often a profit for warm climate working when something too potent in style makes me thirsty for plain water.

Mike P: That is an fascinating combine setup right here because it looks as if it is slotted to be extra of an electrolyte alternative combine, a la Precision Hydration Tabs or Skratch On a regular basis Hydratio (RTR Overview) combine however it does have a low-ish (however not zero) quantity of carbs at 18g per serving.

Additionally, with 330g of sodium, it’s appropriate as an electrolyte alternative drink and even add-on to different mixes. That is maybe one of many makes use of the place I discovered it most helpful. As a salty sweater , I experimented with including a scoop or two of this Energetic Hydraton combine to different drink mixes – for the needs of both including taste and even upping the sodium content material only a bit, or each.

As I’ve been testing excessive carb drink mixes, generally the style generally is a bit thick or let’s say, not as interesting as common carb drink mixes. A viable choice is to maybe throw in a scoop of this combine so as to add some taste, or maybe dial again the excessive carb combine a contact and substitute in a few scoops of this one.

As a standalone combine, for shorter runs, particularly in sizzling temps, 18g of carbs and 330g of sodium is sweet, simply to have one thing and never really feel depleted in case you’re simply out within the one hour vary in sizzling temps. It’s higher for general coaching to not deplete your self, even throughout shorter runs – it helps you get better extra shortly post-run. Once more, the worth is true right here at $20 for 20 servings. That ought to cowl you at $1 per run, for 20 1 hour runs, for instance!

OSMO Energy Gasoline ($35)

Renee: One other gasoline choice! Created for endurance athletes, the Energy Gasoline has a impartial taste. The impartial taste offers the choice of blending with different gasoline/hydration mixes.

The Energy Gasoline is a 3 ingredient combine: extremely branched cyclic dextrin, fructose, and sodium citrate. For carb/sugar/calorie ratio, 39g/11g/160 per 42g of combine (two scoops). I’ve lately additionally used the Tailwind Excessive Carb Gasoline, and I search for the ratio of sugar to carbs. As compared, per 90g of combine, the Tailwind and Energy Gasoline will present the identical quantity of energy, with the Energy Gasoline having about 5g much less of carbs and 15g much less of sugars. Tailwind Excessive Carb (RTR Overview) gives some potassium and magnesium, whereas the Energy Gasoline doesn’t, so factoring in further electrolytes into the Energy Gasoline would possibly imply extra sugars alongside the way in which particularly if including of their Energetic Hydration. Energy Gasoline is obtainable with caffeineas effectively on the identical value because the non caffeinated model.

Mike P: I’ve been capable of check OSMO’s Energy Gasoline concurrently with Skratch’s Tremendous Excessive Carb drink combine (RTR Overview). This one has a “decrease” baseline quantity of excessive carbs – however to be honest, it doesn’t truly say “excessive” carb wherever on the bundle.

The serving dimension is listed at 2 rounded scoops per 24 ounces, giving 39g of carb and 410mg of sodium. However the purpose why I’ve been evaluating it as a “excessive carb” combine is that the bundle additionally mentions mixing 3-4 scoops per hour for longer and extra intense efforts. That might put it within the vary of 80g/hour.

[3 scoops in this setup here]

It undoubtedly has a impartial, semi-sweet style, I discover it truly fairly just like Maurten within the style and texture division. It mixes right into a considerably viscous liquid, particularly as you progress into the 3-4 scoop per bottle vary. Remember at 4 scoops you’re additionally getting 820mg of sodium, which for me is sweet, and even on the low vary. However undoubtedly one thing to control in case you’re not as a lot of a salty sweater.

As with different larger carb mixes, it does take a little bit of effort to combine and dissolve simply. For my indoor coaching runs, this wasn’t a lot of a difficulty as I used a blender bottle, plus some vigorous shaking with the intention to dissolve the combination. Nevertheless it’s not simple and doesn’t occur shortly. This can be a consideration in case you’re an ultrarunner and contemplating utilizing this (or different excessive carb mixes) on the run, or maybe throughout racing.

However as soon as blended, I discovered that it did go down simple and by no means had any abdomen points or sloshing throughout my intense exercises. I believe most of these “Cyclic Dextrin” sort merchandise appear to work higher within the abdomen with much less sloshing round. The Energy Gasoline can also be, as talked about earlier, a great candidate for mixing with different flavored mixes such because the Blueberry Pomegranate Energetic Hydration combine.

For normal exercises or runs the place I might additionally take gels – I might do 2 scoops (39g carbs) + one scoop or two of the Energetic Combine (9-18g). Throw in 1 gel per hour, and also you’re pushing 90-100g per hour.

Experiment and discover what works greatest for you!

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Tester Profiles

Renee is a former U.S. Marine journalist, which is when her enjoyment of working and writing began. She isn’t that superior of a runner, however she tries actually exhausting. Most of her weekly 50-60 miles happen on rural nation roads in Nebraska, that means mud, gravel, dust, hills, and the occasional subject. She has PR’s of 1:30:59 for the half marathon and three:26:45 for the marathon.

Mike Postaski at the moment focuses on lengthy mountainous ultras – wherever from 50K as much as his favourite – 100M. 5’10”, 138 lbs, midfoot/forefoot striker – he usually averages 70 mpw (totally on trails), ramping as much as 100+ mpw throughout race buildups. A current 2:39 street marathoner, his simple working tempo ranges from 7:30 – 9:00/mi. From 2022-23 Mike has received the Standhope 100M, IMTUF 100M, and Scout Mountain 100M path ultras, successful the Scout 50M in 2024. He additionally set a CR of 123.74M on the Pulse Endurance Runs 24H and accomplished the Boise Trails Problem on foot in 3 days 13 hours, besting the earlier file by 7 hours. Mike’s shoe preferences lean in the direction of firmer, dense cushioning, and footwear with narrower profiles. He prefers further forefoot area, particularly for lengthy ultras, and he strongly dislikes pointy toe packing containers.

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