Working out is a great way to build muscle, tone your body and lose weight. The more intense the workout, the more quickly you will see results. However, intense workouts deplete your body of fluids and minerals. Recovery drinks can replace what your body needs. According to the Southern Pacific Masters Association, recovery drinks consumed within two hours after a workout can decrease muscle soreness and fatigue and help you gain muscle mass.
Reasons for Recovery
Your workout helps your body build muscle and gain strength, but you may not see the results you want if you skip a recovery drink or meal. After a workout, your body needs fuel right away to replace what was lost during exercise and allow your muscles to repair themselves and grow. You need specific nutrients, including protein, which is made up of a wide range of amino acids, and high-glycemic carbohydrates.
Liquid vs. Solid Meal
Most people do not feel like eating after an intense workout and may find liquid more tolerable than solid food. Liquid is also absorbed by the body quickly, whereas a solid meal must be digested. Thus a recovery drink is more beneficial than a solid meal because the nutrients are more quickly delivered to your body.
Chocolate or Skim Milk
Chocolate milk is a good drink after a workout because it contains an ideal balance of carbohydrates and protein. According to "Fitness" magazine, chocolate milk can rejuvenate tired muscles after intense exercise and can improve your recovery. For this same reason, skim milk is a suitable substitute recovery drink after a workout, if you don't want the sugar from chocolate milk. Consume 12 ounces of skim or low-fat chocolate milk after your workout.
Whey Protein
Whey protein is usually sold in powder form, which is intended to be mixed with liquid. Whey protein provides essential amino acids for rebuilding muscle after a strenuous workout. Bodybuilding.com recommends a recovery drink of whey protein powder and a glass of Gatorade, to provide both protein and carbohydrates.
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