Bodybuilding requires frequent, high volume weight training sessions. As a result, a lifter typically feels significantly fatigued and has muscles damaged following each workout. Recovery drinks can increase recovery time and maximize muscle growth results. Ensure your recovery drink contains the appropriate nutrients and are taken at the appropriate time to keep your body properly fueled.
Significance
After you've finished your high volume weight training sessions, your muscle fibers are damaged and depleted of glycogen stores, according to registered dietitian Paul Goldberg. As a result, your muscles are left fatigued, sore and physically limited. It's during the rest period between workout sessions that your muscles heal and build in size. This healing and building process requires an increase in calorie and protein intake, which can be provided by recovery drinks.
Importance of Timing
Immediately after you've finished working out, your body absorbs nutrients more efficiently. Consuming protein and carbohydrates shortly after you've finished working out can increase protein synthesis and decrease protein breakdown, which increases your ability to build muscle mass, according to Dr. Joseph A. Chromiak of the National Strength and Conditioning Association. Registered dietitian Paul Goldberg notes that a study published by the Journal of Physiology found that the subjects who consumed carbohydrates and proteins immediately following their weightlifting routines saw significantly greater increases in strength after 12 weeks. Take your recovery drink within 45 minutes of finishing your lifting workout.
Recovery Drinks
The components of recovery drinks can vary significantly. According to Goldberg, the most effective drinks contain high-glycemic carbohydrates and quality proteins in the ratio of 4-to-1. Also, the drink should contain about 10 to 20 percent of your daily caloric intake. It is thought that the protein provided in the drink prevents the protein breakdown within your body and thus protects your muscle stores from being used as fuel. Carbohydrates replenish the stored muscle glycogen, which will improve your performance on subsequent workouts.
Concerns and Considerations
Recovery drinks offer a convenient way to take in the carbohydrates and protein that you need following your workouts, but are typically expensive. Consider preparing your own recovery drink, consisting of carbohydrates in the form of fruits and protein in the form of milk or a protein power supplement. If you workout at home or are at home immediately following your workouts, consider taking in your needed nutrients through quality foods, such as chicken and fruit salad.
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