Are Workout Recovery Drinks Necessary?
Workout recovery drinks are often debated as to their necessity. In my opinion, these supplements do help in the recovery of your body after an intense workout program.
When our bodies are put to the test during a hard workout, like P90X or Insanity, our muscle fibers breakdown and need repair. Quality post-exercise nutrition is so crucial because if you do not take in the proper nutrients to help replenish glycogen in your muscles, you can do more harm than good.
Signs that you have not taken in proper nutrition and allowed for repair include:
- Fatigue
- Poor workouts
- Prolonged muscle soreness
- Lack of increased strength
- Lack of muscle development
What You Can Do to Recover Faster
Since carbohydrats are the main source of glucose, by ingesting the right ratio of carbs into the body you can increase muscle glycogen stores. This will lead to a more speedy recovery of your muscle tissue so you can recover faster. Studies have also shown that ingesting the right ratio of protein to carbohydrates is the best protocol to follow within at least 1-2 hours following an intense workout.
Most professionals recommend consuming a post-exercise or workout recovery drink because not only is it preferred by athletes over food but it also helps to replenish your body's water storage. Also, liquids are absorbed into the body faster making the delivery system to your muscles much more effective.
Below is a ratio that I found online from a reputable source to help you calculate the best workout recovery drink formula.
Post-Exercise recovery formula should include twice as much carbohydrates than proteins calculated at 0.8 grams of carbs and 0.4 grams of protein for every kilogram of your body weight. For example, a 140 lb swimmer would calculate their carbohydrate and protein needs as follows:
140 lbs. = 63.5 kg
63.5 kg X 0.8 g/kg =50 grams of carbohydate
63.5 kg X 0.4 g/kg=25 grams of protein
Recovery Drink Suggestions
Of course you can create your own workout recovery drink at
home but who wants to worry about mixing all that stuff together?
Here are a few suggestions that I have for you if you don't want to
make your own home concotion or worry about mixing the correct ratio
of protein and carbohydrates.
P90X Results & Recovery Formula
The post-exercise recovery drink that I found to be the best for me (because I was using P90X) and because I loved the taste compared to others on the market was the P90X Results and Recovery Formula.
Amazingly enough, this "Orange Smooth" formula has an amazing taste and reminds a lot of people of the "Orange Julius" which was very popular. I use it after all of my hard workouts but I also include a scoop of Beachbody's whey protein, a banana, and ice to taste and it is fantastic. I really look forward to this as my treat each day. Download the ingredients facts.
You do not need to be doing P90X or other Beachbody fitness program to use this product. Click on the image above to order your 30-day supply with FREE shipping.
Good Ole Chocolate Milk
Yes, I know weird huh? I actually ran across this article from Fitness Magazine suggesting that chocolate milk actually has a great ratio of proteins to carbohydrates already in place.
Who doesn't love chocolate milk? I haven't actually looked into it much or tried it myself but hey, it is cheaper than most out there. Here is a link to that article on using this as a workout recovery drink.
If you have more suggestions on recovery drinks or what you use, please leave your ideas below.
Share Your Suggestions
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