The Best Post Workout Drink
Since the time when I first tried various recovery plans, I have learned that the first thing you need to do after exercising may or may not break your progress. I would drag myself through the days after a hard training session fighting fatigue and sore muscles. It was the step two steps forward, step backward. All this has changed when I began to be careful about my post-workout nutrition. With trial, error, and digging into the science, it has come to my attention that the most perfect post workout beverage is one that strategically blends key ingredients to aid your body in repairing, rehydrating, and rebuilding.
I also got to know that it is not merely chugging a protein shake. A good recovery beverage meets three essential needs: to replace both fluids and electrolytes, to restore protein that builds up muscles, and to replenish carbohydrates. This was the largest contributor that enabled me to not only recover much better, but also alleviate muscle pain and be stronger the next time I work out due to getting this formula right. In this guide, I will show you what specifically works and what does not and how to select the most appropriate post workout drink.
The reason why your post-workout drink is more important than you think it is.
As you tax your body in exercise, you induce what exercise scientists refer to as exercise induced muscle damage. This may seem to be alarming but it is the normal process that makes one grow and adapt. But in the absence of adequate recovery, this damage builds up, resulting in permanent soreness, performance stagnation and risk of injury.
My muscles are ready to take in nutrients after my workouts what scientists refer to as the anabolic window. This is the 30 to 60 minutes after the training that your body is crying out in need of fuel to begin the repair process. I would squander this window till I got home or next meal. And now I know that everything is timing. Consuming the correct nutrients at this crucial stage stimulates protein synthesis in muscles- the activity of your body as it restructures and replenishes muscle tissue and builds new muscle mass.
The correct beverage will fight 3 primary exercise-related problems:
Fluid and Electrolyte Loss: Sweat loss during exercise will cause water and mineral loss in your body such as sodium and potassium which can cause dehydration, cramps and fatigue.
Muscle Protein Breakdown: Within exercise, tiny tearing occurs in the muscles fibers which require certain building blocks (amino acids of protein) to repair themselves.
Glycogen Depletion: This is the depletion of stored carbohydrates (glycogen) which are the main source of energy utilized by muscles during exercise. These stores can be severely depleted by a rigorous session.
By ignoring these factors I was always training in a deficit. When I began using a more strategic approach to handling them with my post-workout beverage my recovery changed significantly.
My Favorite Candidates to the Best Post Workout Drink.
All recovery drinks are not equal. I have done a lot of testing and research and identified some of the effective options that science supports. The following is what I have discovered to be the most effective.
Tart Cherry Juice: The Unexplored Recovery Secret
|human|>Tart Cherry Juice: The Recovery Secret Weapon.
My initial reaction to tart cherry juice was doubtful, when one of my fellow athletes suggested that I use it. It appeared to be too easy to be effective. But the science won me over. Several researchers have demonstrated that tart cherry juice has a significant effect in muscle recovery and impacts of delayed onset muscle soreness (DOMS) reduction.
Its secret is in its great content of anthocyanins- potent plant substances which have anti-inflammatory and antioxidant capabilities. These compounds aid in decreasing the exercise-induced inflammation and oxidative stress in our muscles.
However, here is the most important fact that many people fail to notice: timing is very important. As research shows, cherry juice is most effective as a precovery measure, taking it several days prior to exercise and not immediately after. In the studies, which indicated positive effects, athletes were normally drinking 2 servings a day over a period of days before their workouts on the day and several days after it.
The effective dose seems to be peculiar to the type of product. Investigations that utilized juice of fresh-frozen cherries used 8 ounces two times a day, whereas diluted varieties used lesser amounts. Interestingly, a study discovered tart cherry powder did not always increase recovery measures.
Chocolate Milk: The Non-Obvious Golden Ratio.
I must say that I was pleasantly surprised to learn that chocolate milk was not just a delicious snack, but a scientifically proven at least part of the recovery. This was one of the findings that I was glad to accept as a long-time fan of chocolate milk.
A study in Med Sport Science identifies low-fat chocolate milk to have a perfect ratio of 4:1 between carbohydrates and proteins, comparable to most of the marketing recovery drinks. This ratio is perfect in terms of glycogen rehydration as well as protein to repair muscles.
The research determined that chocolate milk (about 1.0-1.5 grams per kilogram of body weight) intake immediately after exercise and at 2 hours post-exercise seems the most effective in terms of exercise recovery and could minimize muscle damage. It also gives the fluids and sodium that help in rehydration.
To me, chocolate milk became my choice of endurance sessions- it is cheap, it is easily accessible and it provides the appropriate mix of nutrients at the time when I need them the most.
Protein Shakes Whey: The Gold Standard in Muscle Repair.
Nothing is more ideal than a quality whey protein shake when I am in full concentration on growing strong and building muscle. The facts are obvious: taking protein immediately after a training contributes greatly to the muscle recovery and development.
The reason whey protein is so effective is that it is a fast-digesting complete protein, i.e. it includes all nine essential amino acids that your body needs but cannot create by itself. This quick absorption is ideal in that essential post workout period when your muscles are in need of food.
I have discovered that one scoop of a clean whey protein isolate mixed with water gives approximately 25 grams of quality protein that is fast acting. I also drink it on the days when I require more energy throughout the day, so I add a banana and almond milk to the blend to provide some carbohydrates.
Other Notable Contenders
On top of my top three, I have a number of other effective choices I would like to mention:
Beetroot Juice: High in nitrates, which expands blood circulation and oxygen supply to the muscles and betalains, which limit inflammation and oxidative harm.
Pomegranate Juice: This juice is rich in more than 100 phytochemicals that have the antioxidant and anti-inflammatory effects that can potentially reduce DOMS and hasten the recovery process.
Electrolyte Drinks: It is necessary after the sweat-intensive sessions to replenish mineral depleted bodies through these drinks. I seek low sugar products to prevent empty calories.
My Comparison of Best Recovery Drinks based on Evidence.
To show you the differences in a glance, here is a comparison table of the best post-workout drinks I had a chance to test and research personally:
My Criteria on the Ideal Post Workout Drink.
I have tested many different drinks, and I have determined three elements of a successful recovery drink that cannot be neglected:
Quality Protein: I will strive to get 20-25 grams of isolated protein such as whey that is fast-digesting and it will supply the building blocks of muscle repair. This activates protein synthesis in the muscles much better than when using carbohydrates only.
Carbohydrate replacement: Once my body burns the stores of Glycogen through a tough exercise, I require carbs to restore it. My addition of 20-40 grams of quality carbohydrates to my post-workout beverage is a visible difference in the way I will feel the following day.
Hydration Support: Mild dehydration may affect recovery, so my dream beverage would contain fluids as well as electrolytes, in particular sodium and potassium, both of which are lost via sweat.
In addition to these fundamentals, I prefer beverages that contain low amounts of added sugar and artificial dyes. The purer the ingredients list, the more I am pleased.
My Personal Workout Drink plan.
The system that is best suited to me after years of streamlining is as follows:
During regular sessions of strength training I usually take a whey protein shake with water. It is easy, efficient and does the business. I ensure that I consume it 30 minutes after my exercise.
As I have done especially tough endurance training, such as a long run or intense bike training, I choose to drink chocolate milk or a homemade smoothie with whey protein, banana, and a pinch of salt as an electrolyte.
I make a habit of drinking an electrolyte drink during summer when I am sweating too much, either with my protein shake or with it.
The most important thing I have learned is that consistency is very important than perfection. It is much better to have a decent recovery drink right after your workout than a perfect one an hour later.
Frequently Asked Questions
Which is the best post exercise beverage?
There is no universal answer, with the new best drink being dependent on the type of workout and your objectives. In the case of strength training, whey protein shakes have proved to be the most effective in muscle repair. Chocolate milk has the perfect balance of carb to proteins in the case of endurance sports. To alleviate the soreness on the whole body, tart cherry juice (placed several days prior to the exercise) is a marvel.
At what time am I supposed to drink my post-workout recovery drink?
Timing also plays a very important role- I always strive to drink my recovery drink within 30-60 minutes after completion of my workout. This period of the anabolic window is the time of greatest nutrient availability to your muscles stimulating repair and recovery.
And is water sufficient as a post-workout beverage?
Although water is important to rehydrate the body, it does not contain protein to restore the muscles or carbohydrates to restore glycogen stores. Water may be adequate to do light exercises, intense training requires a drink that includes protein and carbs, which I have discovered is much more effective in recovery.
What about deciding among the possible choices?
Take into consideration your main training objective: Build muscle? Prioritize protein. Improve endurance? Seek the 4:1 ratio of carb to protein. Reduce soreness? Take tart cherry juice in time. You should also consider convenience–the greatest is the one you will always use.
Am I able to make my own post-workout drink?
Absolutely! Whey protein powder, a banana as a source of carbs, and almond milk combined with a pinch of salt are my favorite homemade recipe which contains electrolytes and protein. This provides me with all the recovery benefits without the added sugar in most of the commercial products.
The bottom Line what really works.
Discovering the ultimate post workout drink was the most helpful training tool I have ever used. The facts are plain, a strategic use of recovery drinks helps in the fast recovery of the muscles, lowering the occurrence of muscle soreness and enhancing additional performance.
Scientifically and through my own experience, I suggest that you explore alternative products to find out what is more effective with your body and style of training. The most crucial thing to do would be to continuously feed your body with the appropriate nutrients at the time they are most and either it would be using tart cherry juice, chocolate milk, whey protein or any other science-supported product.