But as Peak Performance explains, applying knowledge from recent sport nutrition research could help masters athletes recover faster... MORE, in Nutrition for endurance athletes, Recovery nutrition, Recovery strategies, The conventional wisdom is that fast-releasing carbohydrate is better at promoting post-exercise recovery than slower-releasing carbohydrate. The body’s glycogen stores are fairly limited, so the ability to resynthesize or replace glycogen is a critical part of recovery between events or even when training sessions are close together. Training for longevity: is more always better? Instant coffee serves as an easy addition to homemade recovery drinks such as whey protein shakes and chocolate milk. In this two-part article, Andrew Hamilton looks at what the research has to say, starting off with the macronutrients protein, fats and carbohydrate MORE, in Masters, Nutrition for endurance athletes, Recovery nutrition, Recovery strategies, All other things being equal, older athletes experience more post-exercise muscle soreness and take longer to recover. Food vs. sports drinks: what’s really better for recovery? in Endurance health and lifestyle, Recovery nutrition, Recovery strategies, Training structure and planning, New research suggests that late evening training sessions can alter gastrointestinal function. found coconut water to be just as beneficial for post-workout recovery as both sports drinks and water. This recovery period has been dubbed ‘the window of opportunity’, because during it your muscles behave like a sponge, soaking up what they need to recover and prepare for your next work out. Brought it home, and was still having second thoughts about all this. Multiple studies have shown that in order to get the most from this window of opportunity, you need a carbohydrate to protein ratio that is 4:1. As for what constitutes the ideal combination of proteins and carbohydrate, most researchers agree that 2-3 parts of carbohydrate to 1 part of protein provides plenty of carbohydrate for muscle glycogen recovery and ample protein for tissue repair and growth. (sorry my english, i’m portuguese), Hi Angela, sounds good to me. I’m wondering about alternatives to the whey powder (whey + my stomach = uuunnggh). I would not change ratio, but you can play with it and see what workos best for you. Rita Maas / Getty. For other workouts, whole foods that contain carnbs and protein should be just as effective. Bethany. I'm a new mother of 2(one boy & one girl). Post-exercise carbohydrate for recovery: fast or slow? Very half-heartedly, mixed my Vanilla ON protein with the lime flavored Gatorade, and then took a sniff. This is where a homemade recovery drink can offer distinct advantages over commercial drinks – fresh natural ingredients such as fruit and milk are packed with nutrients, unlike most of the commercial powdered formulations out there! Antioxidant rich berries meet electrolyte-rich coconut water in this tasty and powerful recovery shake recipe. I’ve put it out there, so you have my cheaper P90X recovery drink. I’m always in the mindset that if you can save money by doing it yourself and you can actually do it yourself, then you should! Amino acids and performance: brain vs. brawn? Bethany. Milk contains a blend of casein and whey, which have amino acids in a pattern similar to muscle protein. ... Sports Athletes Nutrition Recovery Food and Drink … Consuming only one of the key ingredients, while better than nothing at all, is far from optimal. Supporting athletes, coaches and professionals who wish to ensure their guidance and programmes are kept right up to date and based on credible science. About recovery drink, can you tell me if a juice of 2/3 oranges with 10gr whey is ok to an after workout? amzn_assoc_linkid = "d743e357bdd60165325b44b42e257b78"; When eaten within an hour of your workout, a combination of protein and carbohydrates helps your body start the repair and refueling process. Use only sea salt or real salt. For a recovery drink to be effective, it should contain protein, carbohydrates, and/or electrolytes, depending on your workout. thanks again! I realy like it. 1 banana, peeled. 1 beetroot, peeled and chopped. Cranberry-Maple Sports Drink Recipe. You can’t just go out, get a Big Mac and expect your body to repair itself at an optimal level. Simply add all the ingredients to a blender and blend until a smooth consistency is achieved. “A workout does not make you faster, stronger, or bigger – a workout breaks your muscles down. As for a recovery shake, after long hard rides I blend together 450g skim milk A banana An apple 100-200g carrots 20g vanilla whey powder 1/2tsp salt 1/2 tsp glutamine 1/2 tsp BCAA Enough water to make it thin enough to drink. Not to get overly technical, but you want to create a blood sugar spike, this helps transport the protein to your muscles, helping speed muscle recovery. These stats put orange juice in the lead, far ahead of popular sports drinks, which provide only 30 to 45 grams of potassium and 14 to 19 grams of carbohydrates. I have to train my brain because i always think i will get fat eating carbs. Can probiotics protect post-marathon immunity? 1 1-inch piece of ginger, peeled and smashed. Anyway, did my P90X today. I will review this new line in a future post. I know the R&R has 40g of carbs & 10g of proteins, which meets the 4:1 ratio, but any idea how they determined the quantities need for recovery? Does anyone have any information on that or alternatives? Bethany. While an alternative would be ok, the only thing I was kinda sad about was the fact that I’ll miss that P90x flavor, the feeling of recovery after drinking it, and (this might be odd for some of you) the watery consistency, which I like much better after a workout than that of a thick shake. So I saw the above recipe and decided to go shopping. The basics of good nutrition are the same for active people as they are for sedentary people -- eat more fruits and vegetables but less meat and dairy, choose whole grains over refined varieties and limit your intake of sugar, sodium, fat and processed foods. 1 tbsp chia seeds. Most importantly, when you’re feeling worn out after a heavy-duty work out, it’s dead easy to knock together and, of course, tastes great! At least close enough for me. Are you currently using the same recipe posted above (3 scoops Gatorade to 1/2 Scoop Protein powder), or have you adjusted the amounts at all? You could technically purchase all of the above ingredients separately and add them to your made-at-home P90X recovery drink, but it would start to get a little cumbersome and expensive. Post-workout nutrition is almost as important as the workout itself. What you consume right after your workout directly affects your results and recovery. But the findings also noted that drinking coconut water … The 4 to 1 ratio is recommend because muscles are depleted of glucose when you perform intense exercise, after exercise you want to replenish these stores as soon as possible to enhance muscle recovery. Took a small sip, and wow, it immediately reminded me of the P90x drink. has it been tried and tested? Hi Kevin, When dealing with medical issues it always best to consult with a doctor. However, the reality is that, while there can be a place for some of these products as part of a training programme, the core of good sports nutrition starts in the supermarket with the foods you buy and in the kitchen with the meals you prepare. I can say the new line of performance supplements are costly, but like most of the Beachbody supplements you find, they use top of line ingredients which factors into the cost. I came across your alternative, and found it to be interesting. amzn_assoc_search_bar = "true"; Berry Coconut Recovery Shake Recipe. I mean, i know that the Gold Standard whey is a favorite by many, but is adding in all the simple, sugar carbs from the Gatorade an appropriate mix? High in vitamin C, this cranberry sports drink provides a tangy … I read on another site that you could add Emergen-C packets to the mix to incorporate more vitamins and minerals that the old formula had in it. I use vanilla or strawberry for this type of thing, since chocolate with Gatorade just seems nasty. Recovery During Exercise If you've ever run a road race, you may have passed tables set up by the side of the road providing cups of … Coconut water. I do have one question, is there any concern for the amount of sugar in this? The Cocolina — A Coconut Spirulina Energy Drink. My favourite recovery drink is around 500ml of skimmed milk, a banana, half an avocado, a scoop of whey powder (28g whey/21g protein) plus a teaspoon of honey. Hi Joel, You’re welcome! Sports injury: can you eat your way to recovery? amzn_assoc_marketplace = "amazon"; However, this can be omitted for anyone following a low-sodium diet. As you stated, a few things are different in my mix per serving: +16g sugar, -10 calories, -15g cholesterol and missing most of the supplemental vitamins. The only sad thing is that of the sugar content with the above recipe. Combine 4 parts simple carbohydrate to 1 fast-digesting protein and you have a recovery drink that contains the main P90X recovery drink ingredient profile – for pennies on the dollar! 4oz of fresh pineapple (or small tin of pineapple chunks in juice). The vapor from the boiling water, also known as distilled water, is the best option, as it is devoid of all pollutants, contaminants, minerals, and elements. Hi Tarun, You’re welcome, and thank you for sharing your experience! It just seems a little loose around the edges, if you know what i mean…, Hi Andrew, You could always try both and see how they compare to one another. Evening exercise: a pain in the gut for athletes? Older athletes: don’t get sore, get faster! Fat Burning: using body fat instead of carbohydrates as fuel. I apprehensively gave it a taste test and was pleasantly surprised. Why Post Exercise Recovery Drinks Are Important. For what it’s worth, I used the following mixture based upon your article to obtain the 4:1 carb:protein ratio: Gatorade Orange mix, 46g Would it be worth while to reduce the amount of Gatorade to save on the sugar, at the expense of having less carbs? One last question. Bethany, A little about me: Sea salt or Himalayan … Injury risk in athletes: mind how you go! -Bethany. This comes amazingly close to the real thing! I like the idea of adding in honey, I would try to go with a local raw honey if you can for some added antimicrobial and antioxidant properties. L-glutamine another amino acid that also supports the immune system and has been shown to help muscle wasting during times of intense working out. Milk is quite a dilute recovery drink, in that 100ml provides just 1.7g of protein and 4.5 of carbohydrate. My thought was to mix 1/3 scoop Gatorade, 1/2 scoop Whey and 1/2 scoop Creatine to 8-12 oz of water, enough so it will dissolve. The main difference between a homemade sports drink and a homemade protein shake besides the protein is that the shake does not provide hydration. Gatorade powder directions say 1 scoop to 32 oz of water (or a “serving” of 1/3 scoop to “about 12 oz”); my Six Star Whey says 1 scoop to 6 oz of water, and my Six Star Creatine says 1 scoop to 8 oz of water. 6 Super Simple Recovery Drinks and Snacks Close gallery popup button. There are three essential ingredients in any recovery drink: In addition, recovery drinks should also supply nutrients, such as, vitamins, minerals (especially electrolyte minerals lost in sweat) and health-protecting antioxidant phytochemicals. 150g low-fat natural yoghurt or soya yoghurt. How about (in a 4:1 ratio) bananas, blueberries, and cashews? Dash honey simple syrup (2-3 tablespoons honey mixed with 2-3 tablespoons boiling water) Add everything to … A tsp of honey should add about 6 net carbs of sugars which will be slightly lower on the gi scale than dextrose, but I don’t necessarily believe that to be a bad thing. Hey Bethany, Have you considered substituting orange or apple juice in place of the Gatorade powder? Combine 4 parts simple carbohydrate to 1 fast-digesting protein and you have a recovery drink that contains the main Beachbody recovery drink will cost you $360 for 3 months ($80 for 20 days). What about nuts, like almonds or cashews? Hi Jeff, I think that amount of water would be fine, the Gatorade powder and creatine should dissolve for the most part, I would just keep a spoon handy or use a blender bottle to prevent it from settling. Went to a Costco, and with many many second thoughts, picked up the Vanilla ON protein (even though the chocolate one was right next to it). It’s a little sad to see the original p90x formula go. I’ll be the first to admit my homemade P90X recovery drink is not perfect. 100ml of semi-skimmed milk or dairy-free milk. Andrew Hamilton looks at what the most up-to-date evidence has to say… MORE, in Endurance health and lifestyle, Nutrition for endurance athletes, Overuse injuries, Recovery nutrition, Can post-injury nutrition affect your healing and recovery outcomes for the better? This easy-to-make, maple syrup-flavored recipe is delicious and settles well because it is not acidic, says recipe developer and author Nancy Clark, R.D. What comes to mind when you think of ‘sports nutrition’? I’m vita-mixing, so the stress on the machine isn’t an issue. On a gut feeling, I decided to get the lime flavored gatorade powder, since I had absolutely no idea what the Arctic Freeze flavor would taste like. I’ve just ordered all of the ingredients and they will arrive next week…looking forward to trying it out! amzn_assoc_tracking_id = "thefitnessfoc-20"; Would this be ok to do alternative for post workout drink? Skimmed milk is an excellent recovery drink – and also cheap! It’s quick, it’s cheap, it’s tasty and it’ll help those tired muscles recover and regenerate after gruelling workouts! These added ingredients do provide additional benefits when it comes to faster recovery and are likely why the P90X recovery drink is priced the way it is. A pinch of pink Himalayan … Q-factor: keep it low for efficiency and comfort. Bethany. Fruit Juice. It is consistent among all workouts. The good news is that during this time, your muscles are also ready to be fed. 1 of 6. This is where the Beachbody recovery drink still shines with only 7g of sugar. Research review: Which conditioning protocol for an ultra event? It’s 3-ingredient recipe is super easy to make, and will leave you satisfied and on the road to recovery after your workouts. Try different kinds of base liquid for recovery drinks to see what works for you. You are not the first I have heard from. Immediately after your workout, your muscles are depleted of nutrients. Sports Performance Bulletin investigates MORE, in Nutrition for endurance athletes, Recovery nutrition, Supplements, Weight management, Can pre-exercise single amino acid supplementation improve sport performance? My P90X Recovery Drink Alternative Recipe, The P90X “Muscle Confusion” Training Principle Explained. If you don’t feel like throwing together a batch of my homemade electrolyte drink – or just don’t have time – there is another solution. I was looking for the net of alternative post workout drink after Insanity and found your site (which im so glad I did!). Andrew Hamilton looks at the scientific evidence... MORE, in Nutrition for endurance athletes, Recovery nutrition, Supplements, Many athletes believe that optimal recovery following exercise requires hi-tech nutrition. This recipe contains 62g carbohydrate, 23g protein, and 429g sodium, Remember, finding some of your favorite ingredients and having them on hand can make quick recovery fuel easy and enjoyable. 4 oz fruit juice (I used orange juice) 6 oz water 2 Tbs high quality protein powder 1/4 tsp cinnamon 1/4 tsp ginger 1/4 tsp salt. Hi Jim, Thanks for the comment. amzn_assoc_title = "Items To Make Your Own Recovery Drink"; Here are six simple recovery drinks and snacks that we recommend after a workout. 1 OF 6. I’ve been wondering if there is a better formula and found your Gatorade idea is interesting. Recipe: 1 cup coconut water; 1 handful mixed frozen berries This repairs the muscle breakdown exercising caused. 3) Hate Vanilla Flavor – clearly I had second thoughts about the above “recipe”. Part of Green Star Media Ltd. Company number: 3008779. These sports drink hacks makes enough to fill a 24-ounce (3-cup) water bottle, so go ahead and scale up the ingredients if you want to fill multiple bottles. The cost is about $0.65 per serving compared to about $2.30 per serving with the old R&R formula. Bethany, is this a legitimate replacement for the P90X recovery drink? Sports psychology: self-confidence in sport – make your ego work for you! -Bethany, I found your site when i was searching for insanity reviews. https://www.peakendurancesport.com/.../recovery-nutrition/recovery-drink-recipe 3 servings Gatorade Powder (14 grams of carbs each), 12 grams of protein (most brands will be a half a scoop). Do images of high-tech pills, powders and potions pop into your head? There are two ingredients we need: dextrose and whey protein. Peak Performance helps dedicated endurance athletes improve their performance. amzn_assoc_asins = "B000QSNYGI,B002JNM8YM,B002DYIZEO,B000GIUQR8"; My hope is to inspire and motivate you to take 100% control of your health, your fitness, and your goals in life. 2 sprigs mint. There’s also a good slug of vitamins, minerals and fibre and the added salt provides a little bit more sodium, which helps rehydration. hello! But the reason behind using less than a full scoop of the gatorade powder is you want a 4 to 1 ratio of carbs to protein. amzn_assoc_ad_mode = "manual"; The ingredients above will typically supply: You may prefer to take your drink in two portions – half immediately after training and half approximately one hour later. The carbohydrate should comprise some quick releasing carbohydrates (to promote a rapid rise in blood sugar, which in turn stimulates insulin release to drive carbohydrate and amino acids into muscle cells) and some slower releasing carbohydrates (to sustain blood sugar levels).
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