If you are an athlete or an experienced exerciser that works out more than once a day, you need more than a healthy, balanced diet to keep you going. Exercise is a form of stress on the body, one that depletes necessary nutrients such as carbohydrates, protein and electrolytes. If you try to push yourself over and over without refueling, you will not be able to perform adequately. A recovery drink can provide you the necessary nutrients to continue exercise.
Recovery Drink
There are many options at a sports nutrition store for exercise drinks. However, not all are recovery drinks. A recovery drink will contain both carbohydrate and protein. Also, the amount of carbohydrate will be higher than the protein to replace lost muscle glycogen, the stored form of carbohydrate in the body. Ideally the ratio should be about 3 to 4 g of carbohydrate to 1 g of protein, according to Nancy Clark, MS, RD. Good choices include chocolate milk, a smoothie with fruit and yogurt or something like Endurox R4 Recovery Drink.
Nutrition During Exercise
If you are exercising very intensely and/or longer than 60 minutes, you need to adequately hydrate and feed your body during your workout, not just after. Your body does not care that you will have something post-workout to recover before your next workout, it needs nutrition now. During exercise you need to concern yourself with adequate hydration and replacing lost electrolytes and carbohydrates. This is where sports drinks like Gatorade or Accelerade come in to help you avoid "hitting the wall."
Adequate Calories
Consuming one recovery drink between or after back-to-back workouts may not be enough. If you are trying to lose weight, look at your whole day to see if you are eating enough to sustain exercise, but not over-eating. If you are an athlete that needs to gain or maintain weight, it is important to replace the calories that you lost during exercise. This will allow you to maintain your muscle tissue and get you ready for your next exercise session.
Fluid Replacement
Water is the most abundant nutrient in your body. It is present in every cell and makes up approximately 70 percent of your muscle tissue, according to the National Strength and Conditioning Association. You cannot adequately recover for back-to-back workouts if you are even slightly dehydrated. The recommended amount of 64 oz. per day is for the average person. If you sweat a lot or exercise frequently, you need more fluids. If you are thirsty, you are already dehydrated.
References
- "Nancy Clark's Sports Nutrition Guidebook"; Nancy Clark, MS, RD; 2008
- Open Water Rowing Center: Nutrition
- All Triathlon.com: Practical Triathlon
- Road Runner Sports: Nutrition Drinks for Recovery
- Road Runner Sports: Top Energy & Recovery Drinks
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
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