I crave my recovery drink by the time my practice is finished. I just burned a whole tank of gas from a day’s work, and it’s time to head to the gas station and re-fuel my tank back up to get ready for another one! This is definitely an important aspect of your training and is Cover Ground Principle #16.
The Importance of a Recovery Drink?
The purpose of a recovery drink is to maximize the refueling of muscle glycogen right after your practice is complete, within the first 15-30 minutes. It’s important to use a carbohydrate-protein combination, instead of either of them alone, to help enhance the muscle glycogen storage and amino acids for the muscle cells to repair and synthesize. This is important because consistently low glycogen stores lead to a breakdown of muscle protein and a loss of muscle mass. Protein synthesis is an important component of post-exercise muscle recovery also. It is essential to the body’s ongoing growth, repair and maintenance of skeletal muscles. So supplying you’re already fatigued and depleted muscles with protein enhances the repair process.
Make Your Own
My brother and I make our own recovery drinks. Here are some tips to keep in mind:
- Less than 10% of Calories from fat (preferably NO FAT)
- Carbohydrate Protein ratio 3:1
- Fluid form is best to help with rehydration
- Grape Juice is best! (It creates an insulin spike making it more efficient because it contains the most fructose, which is glycemic, and its ability of a sugar to form glucose and ultimately glycogen, the prime storage of energy in the body)
- 0.8 grams of Carbohydrate / 0.4 grams of Protein for every kilogram of your body’s weight
(For example: 140lb sprinter would calculate his or her needs as follow…
140lb x 0.454 = 63.5 kg
63.5 kg x 0.8 g/kg = 50 grams carbohydrate
63.5 kg x 0.4 g/kg = 25 grams protein)
(original image by MyBreakfastBlog)
{ 4 comments… read them below or add one }
Hey Warner great article. If you don’t mind though i have a few question about post workout nutrition and have been mixed up between so many different answers but since your an elite athlete I figured you would no for sure and would like to hear your answers on this. As far as post workout, how long after your training until you should consume your protein and carb drink? I usually take this in 5- 10 minutes after? and then how long after until you should take in your meal.. I usually wait 1 hour after Ive taken in my shake.. is this right? and should your second post workout meal.. so the meal after you have taken immediately after training be containing complex carbs with a high GI rate so for example white pastas etc. I know that during the day and pre workout etc, complex carbohydrates that have a low GI rate so for example brown pasta etc are better to be consumed because they don’t spike your insulin levels is this true? If you can answer all of these questions it would be much appreciated.
Also keep up the good work.
Hey Antonio, great question (we received both of your comments lol, we just have to approve them to avoid all the spam)
You are right with your recovery drink and that it should be taken immediately after, at least within 30 minutes while that insulin window is open. What I do is have a light meal at least 1 hour later… so like a tuna sandwich, or chicken salad. Then two to three hours later, eating a bigger meal like dinner with the complex carbs and protein.
Hope that helps
Another great article. I try to have my drink ready after sprint sessions, but I have a pretty tight schedule, and sometimes it can be hard.
Btw, I referenced this article in one of my articles that I wrote for associated content. I hope that’s alright.
It is hard sometimes immediately after..but as soon as possible is better than nothing at all. Thanks for the comment and the reference! I like your site, we’re gonna add it to our Links page!