After a long run, the most effective recovery drink combines carbohydrates and protein within about 30–45 minutes of finishing — and that is exactly what Herbalife H24 Rebuild Endurance is built for. Its vanilla formula pairs carbohydrates to help replenish glycogen with a protein blend to support muscle recovery, so you can back up today's long run with tomorrow's session.
Why runners recover differently from gym-goers
Strength training mostly breaks down muscle; long-distance running mostly empties the tank. After 60–120 minutes on the road, your glycogen stores (the carbohydrate fuel stored in muscles and liver) are significantly depleted. That is why endurance recovery prioritises carbohydrates alongside protein — roughly a 2:1 to 3:1 carb-to-protein ratio — while a lifter's shake is protein-first. If you are weighing the two options, read our full comparison of Rebuild Strength vs Rebuild Endurance.
What Rebuild Endurance gives you per serving
- Carbohydrates to kick-start glycogen replenishment when your muscles are most receptive.
- A protein blend (including whey and casein fractions) to support the rebuilding of muscle tissue after repetitive impact.
- L-glutamine, an amino acid abundant in muscle.
- Iron, which contributes to normal oxygen transport in the body — particularly relevant for endurance athletes.
The runner's fuelling timeline
- Before (2–3 hours): a carb-based meal or a Formula 1 shake with fruit if you run early.
- During (runs over 60–75 minutes): a carbohydrate-electrolyte drink such as CR7 Drive helps maintain hydration and performance; for very long sessions, Pro Long provides fuel in gel-drink form.
- After (within 30–45 minutes): one serving of Rebuild Endurance mixed with cold water.
- Next meal (1–2 hours later): a normal balanced meal — the shake starts recovery, food completes it.
How to prepare it
Mix the recommended serving with 250–300 ml of cold water in a shaker and drink immediately after your run. With water it stays light on the stomach — useful when a hard session leaves you with little appetite. A Super Shaker in your kit bag makes this a zero-effort habit.
Frequently asked questions
Do I need a recovery drink after every run?
No. Easy 30-minute runs are covered by normal meals. Recovery drinks earn their place after long runs, hard interval sessions, or when you train again within 24 hours.
Is Rebuild Endurance only for runners?
Not at all — cyclists, swimmers, triathletes and team-sport players with high running volumes benefit from the same carb-plus-protein approach.
Can I drink it during a run instead of after?
It is designed for after. During long runs, lighter in-session fuel like CR7 Drive or Pro Long is easier on digestion.
Is it tested for banned substances?
The Herbalife24 line is produced with athlete-focused quality standards; check the current certification status on the product label if you compete under anti-doping rules.
Fuel the next long run
Order Rebuild Endurance Vanilla from HL Nature Shop and make the post-long-run shake as automatic as lacing up your shoes.