Purpose of Recovery Drink?? No Sales Pitch!!

Fat2FitChick
Fat2FitChick Posts: 451 Member
edited September 2024 in Food and Nutrition
Can someone please explain to me what the real purpose of a recovery drink is. I know you are supposed to drink it after you workout but what is the reasoning behind it.

I have asked this question before but the only people that responded were Beach Body coaches that tried to sell me on their recovery drink but still gave me no science behind the whole thing.

Can someone shed some light on this and give some suggestions on a good recovery drink other than Beach Body's recovery drink?

Thanks!!

Replies

  • Atlantique
    Atlantique Posts: 2,484 Member
    It is valid to eat or drink something within 45 minutes of your workout to replace the glycogen you just used and to get a little protein to your muscles as well.

    I don't recall the exact ratios of carbs to protein, but one of the personal trainers here may see your post and give you the ratios.

    You certainly do not need to buy a specific 'recovery' product though. That's simply for convenience if you find yourself without access to a healthy snack post-workout.

    So they're telling you some truth in that the proper snack post-workout will assist your recovery and thereby your fitness. But they're full of it when they tell you that you have to buy their very expensive product to accomplish that goal.
  • Fat2FitChick
    Fat2FitChick Posts: 451 Member
    I see many people drinking chocolate milk as their post workout drink. Since I started 2 months ago I just drink a protein shake after i work out but was never sure if that was enough. Just wanted to make sure I was doing it right.
  • Diannerv
    Diannerv Posts: 195
    :happy: I am certainly not an expert but I have always heard from my trainer to try for ratio is 2:1 protein to carbs. I drink a muscle milk light from Costco 20 gr. protein and 10 gr. carbs. I have also heard from my trainer just plain chocolate milk is good too. Good luck, and I will look back for some more answers. :happy:
  • doramouse
    doramouse Posts: 160
    I just make a drink using a few ice cube, 1/2 scoop protein powder (the containers come with scoops), 1/2 a banana, about 1/4 - 1/3 cup frozen peaches or berries (i'll use fresh in summer), a couple spoonfuls of greek yogurt and a little milk or lite juice

    It's yummy
    It's good for me
    It's supposed to replace some of the protein burned so that my muscles will grow and grow stronger :)
    I"m sure there are a lot of scientific reasons that I haven't looked up yet but my husband did and I'm jumping on his bandwagon

    Hope that helps a little - have a great day!
  • angelaclassact
    angelaclassact Posts: 66 Member
    From what I understand it is used to recover your muscles from working out - most of the shakes are protein heavy. It is another way to have something healthy to eat afterwards. Depending on my work out (long runs) I will eat something high in protein (chicken, a homemade pumpkin protein muffin, or a protein bar). The thought for me is to replace some of what I burned, but not all of it.

    I think if you read the mix of what the protein shakes have in them, you can make something yourself that provides the right combination without over doing it on calories.

    I make vanilla soy protein pumpkin muffins as a post-run (5+ miles) snack with a little skim milk.
  • turboandrea
    turboandrea Posts: 108
    • Helps you refuel, re-energize, and reduce muscle soreness
    • Contains the accepted ratio of four parts carbohydrates to one part protein to support speedy and complete recovery
    • Simple and complex carbohydrates to support optimum blood sugar and glycogen replenishment
    • A high Protein Efficiency Ratio (PER) protein blend to provide critical amino acid building blocks for rapid muscle repair and
    growth
    • Vitamins, including antioxidants, which assist in tissue repair and growth

    Studies show that with proper nutrition during the first hour following a workout, you can significantly increase your body's ability to recover.

    • The key component to maximizing this "window of opportunity" is a formulation of approximately 4 parts carbohydrates to 1 part protein.

    I and lots of my fellow coaches use Recovery formula with our workout programs. It's what works for me. You always need something to repair the muscles after an intense workout. You can even have a glass of chocolate milk. And I sincerely hope other coaches have not told you that you HAVE to buy Beachbody recovery formula in order to recover at all. I acknowledge that there are other options out there, but it works great for me. You just have to find what works best for you. : )
  • bzmom
    bzmom Posts: 1,332 Member
    bump
  • therobinator
    therobinator Posts: 832 Member
    I am not a Beach Body coach, but I am doing Insanity (one of Beach Body's products). I don't use their Results and Recovery Formlua (or any other specific recovery drink), but there is a paragraph about it in the Beach Body Insanity Nutrition Guide, outlining why it (or any recovery drink) is good and how they work. Here is some of what it says (I have removed any language that I think is marketing-ish):

    "....During intense exercise, your body burns its limited stores of blood glycogen (sugar that it gets from breaking down carbs) for energy. The quickest way to replenish glycogen is to use sugar to create an insulin response to quickly restore your blood sugar levels. The quicker the response, the less damage you'll do to your muscles. Slow digesting food, that's best at any other time, won't work quickly enough during exercise. Your body will bonk (run out of energy) once its glycogen is gone, and continiung to exercise will damage muscle tissue. So this is the only time when sugar can play an important role in improving your performance. [Recovery drinks are] specifically designed to restore your blood sugar levels quickly....In the 1980's, it was found that a small amount of protein could be 'piggybacked' by sugar and further enhance the effects of glycogen recharge. Too much protein or fat at this time slows and diminishes sugar's effects. The optimal ratio, approximately 4 parts carbohydrate to 1 part protein, with very little to no fat, showed a 25% improvement over sugar alone, and up to a 400% improvement over not recharcing depleted glycogen stores. [Recovery drinks], composed according to this ratio, should be taken within one hour of finishing a hard workout. Furthermore, if you haven't eaten enough to get through a workout, [recovery drinks] during exercise can alleviate the bonk without causing stomach upset."

    I hope that helps.
  • Flyntiggr
    Flyntiggr Posts: 898 Member
    Chocolate milk has been proven to be a better recovery drink than all of the sport drinks (Gatoraide, Powerade, etc.) I learned of this when I was a competitive swimmer. It helps you get set for your next workout faster. I'll see if I can find the articles.
  • yyzdnl
    yyzdnl Posts: 127 Member
    Chocolate milk as recovery drink, here is a link to why.

    http://www.ehow.com/about_5373755_drink-chocolate-milk-after-workout.html

    American College of Sports Medicine recommends taking in a serving of carbohydrates within 30 minutes of a strenuous workout. Chocolate milk contains these carbohydrates and mainly in the form of sugar which is also critical to muscle recovery. Spiked insulin levels that result from the intake of sugar help force glucose into the muscles, which hastens muscle repair.

    Cow's milk is comprised of roughly 80% casein protein and 20% whey protein. Tired muscles readily eat up the amino acids in whey protein while the casein protein is digested more slowly and remains available to your muscles for hours after your workout.
  • dancer77
    dancer77 Posts: 249 Member
    The reasons I have heard for a recovery snack/drink are that it helps your body eat away the fat to fuel itself rather than the muscles you just worked and that it aids in recovering quicker so the next day you can hit the gym just as hard. Now I am no medical or fitness expert so those are simply things I have heard and retained. I like to eat natural peanut butter and an apple, soymilk with a bit of fruit blended in, or if I'm super pressed for time a sports drink (gatorade is the only brand I like although there are tons of options). I tend to get dizzy if I don't re-fuel after an intense run, but i never heard of a desired ratio between protein and carbs for that. I make it much less scientific and easier by eating a small 100-300cals snack that has protein. Hope that was of some use!
  • Jennyzfit
    Jennyzfit Posts: 175 Member
    Interesting thread. I find eating a good breakfast with 1/2 a banana before the workout gives me an added boost. Also tomato juice is great for recovery as well. For the salts and potassium. V8 one shot is good and quick. Also staves your hunger till you get home to eat a good meal. My instructor also told me we should be getting enough protein in our diets as the body eliminates the extra you don't need. So hope this helps. Chocolate milk is good too.
  • Fat2FitChick
    Fat2FitChick Posts: 451 Member
    For those that suggest chocolate milk, can I use this with Soymilk? I don't drink dairy milk so if this is still acheivable with soymilk I would love that!
  • Fat2FitChick
    Fat2FitChick Posts: 451 Member
    This answered my questions about why it is needed. Thank you so much!!
    I am not a Beach Body coach, but I am doing Insanity (one of Beach Body's products). I don't use their Results and Recovery Formlua (or any other specific recovery drink), but there is a paragraph about it in the Beach Body Insanity Nutrition Guide, outlining why it (or any recovery drink) is good and how they work. Here is some of what it says (I have removed any language that I think is marketing-ish):

    "....During intense exercise, your body burns its limited stores of blood glycogen (sugar that it gets from breaking down carbs) for energy. The quickest way to replenish glycogen is to use sugar to create an insulin response to quickly restore your blood sugar levels. The quicker the response, the less damage you'll do to your muscles. Slow digesting food, that's best at any other time, won't work quickly enough during exercise. Your body will bonk (run out of energy) once its glycogen is gone, and continiung to exercise will damage muscle tissue. So this is the only time when sugar can play an important role in improving your performance. [Recovery drinks are] specifically designed to restore your blood sugar levels quickly....In the 1980's, it was found that a small amount of protein could be 'piggybacked' by sugar and further enhance the effects of glycogen recharge. Too much protein or fat at this time slows and diminishes sugar's effects. The optimal ratio, approximately 4 parts carbohydrate to 1 part protein, with very little to no fat, showed a 25% improvement over sugar alone, and up to a 400% improvement over not recharcing depleted glycogen stores. [Recovery drinks], composed according to this ratio, should be taken within one hour of finishing a hard workout. Furthermore, if you haven't eaten enough to get through a workout, [recovery drinks] during exercise can alleviate the bonk without causing stomach upset."

    I hope that helps.
  • princesspurple
    princesspurple Posts: 688
    I always have chocolate milk, you know exactly what is in it, and it works! It is much cheaper thank all of the gimmics!
  • benitocereno
    benitocereno Posts: 101 Member
    I'm not sure what's in recovery drinks since I don't do these programs, but it's most likely some form of whey protein. The purpose of protein after workouts is to help rebuild and preserve muscle tissue, which in turn helps you lose weight since muscles burn calories. Casein is great for overnight use, but if you have the calories, whey is the way to go.

    You do not need a specific "recovery drink" after a hard workout; it's just a sales pitch. Just buy some good protein powder and mix your own, I even think some of them taste pretty good. I use Optimum Nutrition's Double Chocolate with some water and ice, put it in a blender, and you're good to go.

    All you really need is water + protein after a hard workout, if you don't like powders you can always eat some cottage cheese (which is primarily casein protein) or something too. No need to get anything super expensive, just do what you like :smile:
  • Fat2FitChick
    Fat2FitChick Posts: 451 Member
    Can I use soymilk instead of dairy milk for chocolate milk. Will I get the same benefits?
  • Flyntiggr
    Flyntiggr Posts: 898 Member
    some links

    http://www.fitnessmagazine.com/recipes/healthy-eating/superfoods/chocolate-milk-after-workout/

    http://www.bodyrecomposition.com/research-review/milk-the-new-sports-drink-a-review-research-review.html
  • TrainingWithTonya
    TrainingWithTonya Posts: 1,741 Member
    Here's the actual information from the ACSM on the studies of chocolate milk.

    http://www.acsm.org/AM/Template.cfm?Section=About_ACSM&TEMPLATE=/CM/ContentDisplay.cfm&CONTENTID=14752

    Since these studies were sponsored by dairy councils, one of my professors decided to try and recreate it at our school without the influence of the diary councils money. He got the same results of it being a better recover drink then carb only sports drinks for muscle repair.

    I don't know of an instance when it was tested with soy milk, so I can' say for sure that soy would be just as beneficial for muscle repair. However, when looking at various proteins for biological availability, whey is the most biologically available which is why milk would have some protein immediately available for muscle repair. Casein protein is less biologically available which is why it is available for longer term (several hours later) muscle repair. Soy protein is between whey and casein on the biological availability scale, so it probably wouldn't be as fast acting as the whey but wouldn't be as slow acting as the casein. Since milk contains both whey and casein, it ranks in biological availability about the same as soy. So, it could go either way as to soy's benefit as a recovery drink. If it is just the protein content with the carbs from the chocolate, then it could be just as beneficial as milk. If it is the fact that milk has both whey and casein and some is used immediately and some is used later, then soy may not be as beneficial. More research needs to be done to say for sure. But it can't hurt to try it for yourself to see how your body responds.
  • heathersmilez
    heathersmilez Posts: 2,579 Member
    Thanks for posting the original artical Tonya. So many people on MFP say that it MUST be regular chocolate milk not light but what was tested was low-fat so that's good. Still has the same sugars and protein and that's the important part for recovery. At .99 cents a L, how can you beat that!
  • dancer77
    dancer77 Posts: 249 Member
    Can I use soymilk instead of dairy milk for chocolate milk. Will I get the same benefits?

    I don't drink dairy and everything i've read says that soymilk has more protein than milk and therefore I'd say yes.
    edit: ok I am not sure of the exact amount of protein so i thought i'd change that. But I was told that it was a very good substitute for those who cannot drink milk
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