Post-Workout Recovery Drinks - What to Drink, and When?

Earlier today, someone on a message board that I moderate asked great question about what makes a good recovery drink. There are loads of opinions out there on this topic, many of which conflict with each other. I've drawn my own conclusions, so here they are...

When you work out hard, two things are happening:

First, as you exercise your muscles, you are causing microscopic damage to the muscle fibers. This is a good thing - the process of repairing and rebuilding that damage is what makes your muscles become stronger. Proteins play a key role in the process of repairing this damage.

Second, your muscles burn glycogen, which is a substance that stores the energy which powers your muscles. When you work out hard, your muscles become glycogen depleted. Carbohydrates play a key role in replenishing your glycogen supply.

So, when you exercise intensely, you need both protein and carbohydrates to repair and refuel your muscles. In my opinion, when deciding what to drink when, the key is in the timing.

You'll need to eat a steady diet of protein throughout the day to help your muscles rebuild and grow stronger. Because of this, a protein shake in the morning is a great idea, and you should make sure that every meal you eat during the day contains protein. Your muscles are demanding a steady supply of protein, so plan accordingly.

However, the best time to refuel your muscles and rebuild the glycogen supply is within 30-60 minutes of working out. While some protein in a recovery drink is a good thing, immediately post-workout you should focus on consuming easily absorbed carbohydrates. Ideally, a post-workout recovery drink should have a 3 or 4:1 ratio of carbohydrates to proteins. The P90X Results and Recovery formula meets this standard, and you can also find recovery formulas at triathlon, running or other fitness stores (just make sure the carb:protein ratio is correct). And yes, good old chocolate milk is a great recovery drink - the milk provides some protein, but the chocolate provides plenty of sugar to push that carb ratio to the right level.

[b]When do you need to drink a recovery formula?[/b]

Generally after very intense exercise. I haven't needed to drink a recovery formula during T25 because I don't feel depleted - but if your muscles feel exhausted, your legs are heavy, and your energy level isn't bouncing back post-workout, you may want to incorporate a post-workout recovery drink into your fitness plan. In Jen's case, she's doing doubles of T25 and Insanity, so I think a good recovery formula is more than justified! If you aren't sure, try one out and see if it improves how you feel post-workout. When I started month 2 of Insanity, I felt completely wrecked, but once I added a post-workout recovery drink my energy bounced back to normal! It was a small change in my diet, but it make all the difference.