...Recovery drinks can be a huge help in rapidly replenishing muscular glycogen (energy for high intensity) stores immediately following exercise, with little risk of the calories being stored as fat
. This allows you to maximize your workout intensity the next time out by ensuring fuel is available for hard(er) efforts. The closer together your workouts are (i.e. daily or twice a day), the more important a recovery drink may be. In addition, the protein content of many recovery drinks gives the body the raw material it needs to repair any muscular trauma caused during exercise. In this role, proteins derived from animal sources (whey, milk, STEAK
) are superior to those derived from plant sources (soy), due to the presence of certain essential amino acids. The protein may also help the muscles store more glycogen (energy), but the studies are somewhat inconclusive. As with the sports drink, I use my own recipe for a recovery drink, based on the research of others and also upon my personal taste preferences.
24 fl.oz. Skim Milk
2 oz. Nestle Quik Powder
Drink IMMEDIATELY following exercise
Pretty simple, huh? This recipe works for someone who is appoximately 75kg and should be adjusted for other weights as described below. The best part is that research suggests that this recipe and ones like it are every bit as effective as recovery drinks costing many times as much
. The key is to make sure that you consume approximately 1 gram of carbohydrate per kilogram of body weight, and .25-.33g of protein per kilogram body weight. It can be in any form you like (I also will eat a bowl of sugary cereal with skim milk, or toast with sweetened jelly and a big glass of milk if the mood strikes me) Another important thing is to avoid fat consumption (sorry, no donuts
)within the first hour following exercise, as it will slow the metabolism of the recovery drink/Meal. My rule of thumb is to drink one recovery drink immediately following exercise for moderate to intense training rides of 1-2 hours, and for specific recovery rides. If the ride is longer than 2 hours, I will drink another recovery drink or have a specific recovery meal one hour later. Using the methods I have outlined, you should be able to train hard and recover well with little other modification to an already-balanced daily diet. Hope this helps you get faster and save some money!!!