Post-exercise nutrition can improve the quality and the rate of recovery after a bout of serious exercise, such as a one hour swimming, a weight training session, or a longer run.
Recovery - the essentials
Research has shown that nutrition ingested right after training, and up to two hours later can drastically improve one’s recovery time. This can come in the form of a snack/meal, or a recovery drink.
Recovery drinks are convenient, easy, portable and good if you have a poor appetite after training. Not only can they replace carbohydrate and protein, but also fluid.
Ideally, a drink should contain at least 50g carbohydrate and 15-25g protein. More protein does not equate to more muscles or better recovery.
Most commercial supplements have additional amino acids such as glutamine, Branch Chained Amino Acids eg. leucine. The evidence for BCAAs and/or glutamine supplements for muscle formation and enhanced athletic performance is controversial with conflicting evidence from studies.
Here is a comparison of some of the most popular recovery shakes and a homemade version:
|Calories (kcal)||Carbohydrate (g)||Protein (g)||Cost|
|MyProtein Recovery Evo||295||49||23||£1.50|
|Kinetica 100% Recovery||267||41||25||£3|
|For Goodness Shakes||275||52||17.5||£2|
You can easily make your own recovery shake in seconds. Here’s
the recipe. It won’t break the bank, has optimal amounts of protein and carbs, as well as fresh fruit for the antioxidants. And it tastes really, really good.