When people are training hard – whether for a race, a sport, or simply to look and feel better – the area they often neglect is their recovery. What you eat and drink after a workout will have a profound effect on the benefits you get from your workout, the progress you make.
If you want to make progress, training hard is just one part of the equation. The other is recovery nutrition. Workouts tax the muscles – the whole principle of training progress is progressive overload, where you stress the muscles each time you train – and that takes its toll. Unless you get your recovery nutrition right you will just be spinning your wheels.
Lucozade Sport Recovey Drink Mix, in an easy to carry stick, is an ideal drink afte periods of intense activity. Designed to rapidly hydrate the body and replace carbohydrates used this drink also con...
High 5 have now put their popular Protein Recovery drink into a handy sized sachet. Each 66g sachet can be mixed with water or milk to make an energy increasing, protein boosting sports drink. High 5 ...
Recovery nutrition involves eating the right things at the right time. There is a window of opportunity after a workout, of between twenty to thirty minutes, when your muscles are highly receptive. Get the right fuel in during that window and you will maximize your recovery, and thus your progress.
The body’s first need after a workout is for fluids to rehydrate you – it’s therefore no surprise that almost all recovery formulas are drinks or shakes. But what should be in your drink alongside the fluids?
The other main needs are carbs and protein. Working muscles use glycogen – it’s the body’s equivalent of unleaded petrol – and after a workout you need to refill the tank. Sugars like dextrose and maltodextrin are the best carbs for replenishing your muscle glycogen after a workout. Sucrose, glucose and fructose, which many people eat after a workout, are not nearly as effective.
While many people eat some carbs after their workout, they neglect to include protein. When you train hard you break down muscle fibers. If you want them to recover and grow – and this applies even for endurance athletes – you have to give them some protein. The best, most easily digested form of protein is whey.
Combining these elements in a recovery drink will ensure that you recover quickly and are ready for your next workout.