Post-Workout Recovery: A must for athletes, By: Jayson Hunter
If you want to optimize your training, improve recovery time, and accelerate muscle growth then a post-workout recovery drink is vital to your training routine. Research has shown that if you are trying to gain lean body mass you need to feed your body carbohydrates and protein within 60 minutes after your workout.
When you work out your body burns up amino acids, glucose, and glycogen and your muscles are more receptive to accepting the nutrients you feed it and shuttling those nutrients into the muscles to be repaired. When an athlete doesn’t restore their fuel levels soon after the workout their muscle glycogen synthesis can be decreased by as much as 66%, which impairs their recovery time. Scientific studies show that consuming a carbohydrate-protein supplement within 60 minutes following exercise increases the rate of muscle glycogen storage. By replacing your glycogen storage levels quickly allows your body to recuperate faster and re-charge your fuel system for the next workout or event. You may also find that you have fuller, tighter muscles as well as less muscle soreness.
A great post-workout supplement should contain around 50-100 grams of carbohydrates and approximately 30-50 grams of protein. Some examples of post-workout drinks could be a Carnation Instant Breakfast with a scoop of protein powder. A glass of orange juice with some protein powder will also work. There are supplement drinks that come pre-mixed and include vitamins, minerals, and sometimes creatine or glutamine.
A high carbohydrate/protein meal immediately after your workout is not as effective as a supplement drink, but is excellent for your next meal to further maximize the recovery of your muscles. The reason a meal wouldn’t be ideal is that whole foods are digested much slower than liquid meals and can even lower the response of absorbing these nutrients into the blood stream and muscles.
Those first 60 minutes after your workout is when your body’s anabolic system is primed for fuel. This will definitely enhance your workouts and your body will thank you with the results you are looking for.
