Nutrition and Labeling - Post Workout Recovery Drink??




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jenlag
06-18-2010, 11:16 PM
Does anyone have a good suggestion for a post workout recovery drink? There are so many of them on the market. I just started Insanity and really want to take advantage of my workouts with a good recovery drink.


ennay
06-18-2010, 11:43 PM
water.


Then eat food. Real food with some carbohydrates and some protein. If you want to get very specific aim for 3-4 g of carb for every gram of protein.

happyveggie
06-19-2010, 02:14 AM
i drink EAS whey protein, sometimes with milk, sometimes with straight water, depending on how much I've eaten that day. It has like 23g of protein a serving, and doesnt taste too bad. I've noticed that my muscles feel better and recover faster with the drink.


therex
06-19-2010, 07:04 AM
i drink a glass of milk, especially when i cant afford muscle milk protein powder (either because of caloric, or monetary reasons).

Stella4
06-19-2010, 11:15 AM
I usually drink plenty of water with lemon or sometimes coconut water.

But the trainers at my gym consistently recommend chocolate milk (skim or 1%). Something about having the right amount of carbs and proteins for muscle recovery.

Hope that helps!

jenlag
06-19-2010, 01:20 PM
Thanks for the input! I know I can't do food after a work out, just because I cannot physically force myself to push it down, so a drink is the route I will be taking.

Vladadog
06-19-2010, 08:48 PM
i swear by my chocolate milk (1% with dark chocolate powder) pkus knowing I'm going to have some chocolate milk really motivates me!

lulablue11
06-20-2010, 09:04 AM
Chocolate milk!! Saw this while I was doing my usual health news update. Found the article on WebMd
*****

Chocolate Milk Refuels Muscles After Workout
Study Shows Carbohydrates and Protein in Chocolate Milk Help Muscles Recover From Exercise
By Charlene Laino
WebMD Health NewsReviewed by Laura J. Martin, MDJune 4, 2010 -- Fat-free chocolate milk beat out carbohydrate sports drinks at helping to rebuild and refuel muscles after exercise, researchers report.

The combination of carbohydrates and protein in low-fat chocolate milk appears to be "just right" for refueling weary muscles, says William Lunn, PhD, an exercise scientist at the University of Connecticut.

"It's not just a dessert item, but it's very healthy, especially for endurance athletes," Lunn tells WebMD.

The research involved eight male runners in good physical shape who ate a balanced diet for two weeks. At the end of each week, they took a fast paced, 45-minute run.

Following each run, the men drank either 16 ounces of fat-free chocolate milk or 16 ounces of a carbohydrate-only sports beverage with the same number of calories.

Post-exercise muscle biopsies showed increased skeletal muscle protein synthesis -- a sign that muscles were better able to rebuild -- after the milk drink, compared with the carb-only beverage.

Additionally, drinking fat-free chocolate milk led to a higher concentration of glycogen, or muscle fuel, in muscles 30 and 60 minutes after exercise, compared with the sports drink. Replenishing glycogen after exercise helps future performance, Lunn says.

The findings were presented at the American College of Sports Medicine conference in Baltimore this week.

While only men were studied, one would expect women to gain the same post-workout benefits from chocolate milk, he says.

While the studies were small, there's no reason not to reach for fat-free chocolate milk after your next workout, says sports nutritionist Nancy Clark, MS, RD, of Healthworks Fitness Center in Chestnut Hill, Mass.

"Athletes can consider it an inexpensive nutritional alternative to engineered sports beverages for help with post-workout recovery," she tells WebMD.

The studies were supported by a grant from the National Dairy Council and National Fluid Milk Processor Promotion Board.

This study was presented at a medical conference. The findings should be considered preliminary as they have not yet undergone the "peer review" process, in which outside experts scrutinize the data prior to publication in a medical journal.

Rochester
06-20-2010, 10:01 AM
I don't know if this is "scientifically" beneficial, but I think it tastes good and it works for me on the days that I don't have the time or stomach for food.

8 oz. 2% milk
4 oz. Bolthouse Green Goodness (http://bolthouse.com/our-products/beverages/smoothies/green-goodness/detail)
3 T. MLO Super High Protein Powder (http://www.genisoy.com/HostedStore.LassoApp?-ResponseLassoApp=detail.lasso&ID=15808e89a0c65254)

Mix it up in a blender and serve over ice.
Cal 302; Carbs 28; Protein 33

Also, according to this article (http://www.active.com/nutrition/Articles/What_you_eat_after_your_workouts_is_just_as_import ant_as_what_you_eat_before.htm?cmp=11-1368&utm_source=sendible&utm_medium=feed), "There are two phases of post-activity nutrition: immediately after activity and within two to three hours after activity."

jenlag
06-20-2010, 02:37 PM
I'm very impressed, thanks for the article on chocolate milk!! I'm not sure how it stacks up to other post recovery drinks, but looking at the nutritional value online, it appears somewhat on target. The protein to carb ratio is right on too! And considering I'm calcium deficient, this is a good thing for me to consume milk.

LBLAZY
06-20-2010, 02:46 PM
Green monsters! I love them after a long run!

You can add as many ingredients as you like, but the basics are

spinach
banana
almond milk
ice

read more about them here - http://greenmonstermovement.com/

RunnerChemist
06-21-2010, 01:10 PM
I can eat food after a run, but I also like smoothies - greek yogurt, frozen strawberries, perhaps a banana, milk, other random fruit and a sweetener of choice. It's like a strawberry milkshake, and can be low-calorie depending on serving. During the summer, I always want something cold. You can also freeze the banana in chunks and it acts like an ice cube.

I agree with Ennay - I try to eat things that are minimally processed so I stay away from protein powders and packaged sport stuff.

Shalin
06-24-2010, 10:32 PM
I know that a lot of people have said that they like milk. I don't really like this as a post workout drink because it takes a long time for milk protein to kick in. So i don't feel that it would be that great right after a workout when you need something right away. But whey protein works faster, if you mixed them together i think that would be good.

kattywhompas
06-29-2010, 03:21 PM
THere are a lot of drinks out there that have so much sugar it's not worth it to drink. All the information I have read says it needs to be high in protein. I have started drinking Odwalla Protein Monster drinks. They come in chocolate, which are delicious.

Phantom Goddess
07-18-2010, 03:17 PM
I do a cup of skim milk with two tablespoons of hershey's lite chocolate syrup. 140 calories no fat. Excellent for after strength training.

jhawk76
07-20-2010, 07:54 PM
I do a carton of the lite muscle milk in the chocolate flavor - great recovery - only 100 calories.

Sonata
07-23-2010, 11:55 PM
I grabbed a new item they were promoting at my local market called Mayesa. Dark chocolate, protein from hemp, gluten and dairy free. Pretty tasty stuff, if you like dark chocolate.

david34
09-29-2010, 06:00 PM
I would personally recommend whey protein with some sort of fast digesting carb (dextrose). It would be best to drink (instead of eat) it within 20 minutes of working out, that way the body can absorb it anywhere from 30-60 minutes, whereas eating will take much longer.
Sugar is the fastest digesting food, and whey protein is the fastest digesting protein.

Chocolate milk is great, but maybe add a scoop (or half a scoop) of whey protein to it so it gives it some added protein.

It would be around 30-35 g of carbs, and 20-30 g of protein, plus less than 5 g of fat.

Here's a cool article I found about protein vs. fat vs. carbs after a workout from supportweightloss.com/post-workout-nutrition.html

EveLHaelf
11-26-2010, 10:33 PM
I've personally wanted to try the "Results and Recovery Formula" that Shaun T. is always talking about after the Insanity workouts. Anyone try that? What did u think?

going2bskinny
04-11-2011, 05:56 PM
watch this

http://www.youtube.com/watch?v=WAAE2yNZs78

HAPPYPT
04-13-2011, 12:51 PM
coconut water. It really replenishes electrolytes

morphomel
04-14-2011, 03:15 PM
I second LB's suggestion of green monsters. They are absolutely delicious and are great after workouts.

My mix this morning was:
almond milk
frozen banana
spinach
chia seeds
cocoa powder
peanut butter
ice

Chubbykins
04-28-2011, 10:16 AM
There are special electrolyte mixes you can add to water, which are great if you sweat a lot.
Also after excersize is the time for my milk with the iron supplement powder. It has vitamins and other metals in it also so it is a huge boost with the 1,5% milk.
I drink it because of my vegetarian diet, but it is good for everyone. The powder is called Hemo here in Greece.

4star
04-29-2011, 08:55 AM
There's been a ton of studies done on this and one of the most recent compared the recovery drinks to chocolate milk. The results came back that low-fat chocolate milk is a great recovery drink with good quality proteins your body can readily use. Before you go spending lots of money, check into low-fat chocolate milk. :)

http://www.bodyfitnessinfo.com/nutrition_articles/chocolate_milk_better_than_gatorade_for_post_exerc ise_recovery.html