Whether you are an athlete training for competition, or a fitness enthusiast trying to stay in shape, muscle recovery is critical to your program. You need to fuel your body properly before and after workouts so that your muscles can recover and you can replenish your muscle glycogen stores. Sports beverages can help you do this if you choose them properly and use them well.
Background
During exercise, your muscles use some fat and protein for energy, but the primary fuel for most types of exercise is glycogen. Glycogen is the storage form of carbohydrates in your body, and you build up glycogen stores in your muscles by eating carbohydrates in your diet. Sports beverages can help promote glycogen storage, and their nutrients can also help your muscles rebuild and repair so that they have recovered for the next workout.
When to Use Them
The goal before exercise is to maximize your muscle glycogen stores, and you can do this by eating carbohydrates and not much protein or fat. If you tend to have stomach discomfort when you eat solid food before a workout or game, Iowa State University Extension suggests using a high-carbohydrate sports beverage for energy at least one or two hours before you exercise. Water is probably better than a sports beverage if your physical activity lasts for less than 90 minutes. When you are finished, a sports beverage can be a convenient way to begin the process of replenishing your muscle glycogen.
Important Nutrients
Iowa State University Extension recommends a high-carbohydrate sports beverage for before your exercise session. It should have about 50 to 70 g carbohydrates per 8 oz. of fluid, or about 200 to 280 calories from carbohydrates, because this amount improves fluid retention in your body and promotes glycogen replenishment. Your post-workout beverage should not have fat, and it can have up to one-quarter the amount of protein as carbohydrates. A small amount of sodium can also promote hydration, and it improves the taste.
Considerations
Other factors besides sports beverages contribute to your glycogen stores and muscle recovery. The President's Council on Fitness and Sports points out that your daily diet is more important than focusing on a specific food or beverage for before or after a workout. If you often have trouble recovering from your workouts, you may be over-training and need to add more recovery into your schedule. Finally, persistent fatigue may be the sign of a medical problem, so consult your doctor if you have concerns.
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