Gold Standard Train and Sustain also contains electrolytes, vitamin C and other performance and immunity supporting ingredients such as the natural stimulant Rholdiola Rosea. The key amino acid is Leucine, which is shown to 'switch on' the anabolic functions within the body. The BCAA drink mix is built on the principle that Branched Chain Amino Acids reduce catabolic damage to muscles during endurance training while also helping to kick-start the muscle building process after training. The new Gold Standard BCAA Train and Sustain drink from Optimum Nutrition, is a great option. However, be sure to touch base with your doctor or a dietitian to ensure your sodium levels are in check.If you've read my post on ' Fuelling on Fat and Protein', you'll know that I've moved away from sugary energy drinks and gels opting instead for hydrating drinks and more sustaining fuel sources. ![]() Sprinkling a bit of salt into your water bottle can be an easy solution for this. For example, a 150-pound individual would choose a snack that contains roughly 75 grams of carbohydrates per serving, she explained.Įnright also pointed out that, if you lost a lot of sweat during your workout, it’s imperative to choose “a beverage that contains electrolytes, will also help rehydrate the body,” in addition to eating carbs and protein. Miller recommended aiming to consume a minimum of 0.5 grams of carbohydrates per pound of bodyweight. (Related: How Much Protein Do You Really Need to Build Muscle?)Ī recovery beverage should also include carbohydrates. However, if a workout primarily focuses on resistance training, such as weightlifting or bodyweight exercises, it is especially important to prioritize protein intake, Miller said. Keep in mind, the optimal protein absorption and metabolism - meaning how much protein the body can digest and utilize - ranges between 20 to 25 grams of a high-quality protein per meal. Whether it comes after you step on the yoga mat or the treadmill, a recovery drink is most beneficial when it contains both carbohydrates and protein.Įxercise decreases glycogen stores regardless of the activity, Miller said. It may even contribute to replenishing depleted glycogen stores post-exercise while also lessening muscle soreness. Though it’s important to note these studies exclusively review the benefits of drinking chocolate milk made from cow’s milk.įor instance, a review found in a 2012 issue of the journal Medicine and Sports Science reported that sipping one glass of chocolate milk immediately after exercising, followed by a second glass two hours post-workout, can reduce the signs of muscle damage.Īnd, a 2019 review suggested that cow’s milk can increase muscle protein synthesis (which is a natural process of building muscle mass) and hydration. “Not only does chocolate milk - made with either low- or non-fat milk combined with chocolate syrup - provide an optimal ratio of carbs to protein to aid in energy replenishment and muscle recovery, but it also contains electrolytes to aid in hydration,” she said, adding that it also provides several nutrients that can aid recovery, including potassium and B vitamins.Īnd there’s plenty of science around the beverage to back up these claims. One of Enright’s go-to post workout recovery drinks is chocolate milk. Refueling with nutritious foods and beverages after sweating out key electrolytes enables the body “to experience a boost in muscle growth and strength, while also reducing the risk of delayed onset muscle soreness,” Miller explained.īefore sharing the top recovery drink from experts, here’s some important information to consider about fueling in general. (Related: Dietitian-Approved Foods That Can Help You Rehydrate After an Outdoor Workout) For context, glycogen is stored glucose and carbohydrates, as well as a main source of energy for the body. Colin Campbell Center for Nutrition Studies at Cornell University. ![]() ![]() ![]() C.P.T., who holds a certificate in plant-based nutrition from the T. “Recovering post-workout is crucial for replenishing your glycogen stores, along with repairing those microscopic tears that occur within the muscle tissue during exercise,” said Marissa Miller, A.C.E. This is just one reason why having a recovery drink can be supportive to your training. Consuming nutrients immediately after a sweat session replenishes the body - and, in part, prepares it for future workouts.
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