How to Drink a Recovery Drink

Recovery or post-workout drinks are vital if you are looking to get the most out of your workout. The drink, which includes a precise mix of carbohydrates and protein, helps restore some of the energy you have lost during your workout and keeps your muscles from breaking down after intense exercise. You can purchase ready-made recovery shakes at many grocery stores or health food stores, or you can make your own. Either way, how you take your recovery drink is as important as what is in it.

Things You'll Need

• Whey protein powder
• Fruit or other simple carbohydrates
• Creatine (optional)

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Instructions

• 1

  Choose a protein source for your shake that is fast-absorbing so that you can refuel your muscles as soon as possible. Whey protein has been shown to work faster and be more effective than other types of protein.

• 2

  Figure out how much protein you need. The American College of Sports Medicine recommends ingesting 1.5 grams of protein for every two pounds of body weight.

• 3

  Add a fast-acting or simple carbohydrate to your recovery drink. This will help shuttle the protein to your muscles faster. Good simple carbohydrate sources include bananas or berries.

• 4

  Mix the carbohydrate and protein in a three-to-one ratio (three parts carbohydrate for every one part protein). If your drink is too thin, add water or skim milk to dilute it, but if you are using milk, be sure to incorporate its protein content into your carbohydrate-to-protein ratio.

• 5

  Add five grams of creatine powder to your drink. Creatine, which is naturally found in the body, helps give you more strength, energy and power during your workouts but is reduced by intense exercise. A study by the Journal of the International Society of Sports Nutrition concluded that men who added creatine to their recovery drinks had more strength gains.

• 6

  Drink your entire recovery drink within the first 60 minutes after your workout. This is the time when your muscles are best able to absorb the nutrients included in your drink.