The list of advantages of exercising is extensive, it also drains your body of crucial fuels and nutrients. Drinking a drink for recovery that has the right kinds of nutrients at the proper times following your workouts can make a considerable difference in your performance and overall health. Always consult with a licensed healthcare professional for guidance before making changes to your diet or exercise routine.
Timing
Recovery drinks help replenish the fluids and energy that you lost during your workout and make you ready for your next workout. For the first two to three hours following exercise, your liver creates glycogen which is the short-term energy storage version of glucose at one-and-a-half times the normal rate. This is the ideal time to drink a high-carbohydrate post-exercise drink. Consuming carbohydrates after exercise helps your pancreas release insulin, which tells the cells to absorb glucose. During the next four hours, glycogen production is elevated but it gradually decreases.
Fatigue
If you do your exercise twice a day, consuming a carbohydrate-based recovery drink will give you enough energy to fuel you through the second session. It will also aid you in keeping yourself from injuries and moving faster towards your fitness goals. With time and regular training, the glycogen capacity grows by 20 percent. This translates to greater endurance and performance in your sport of choice. Try to consume 1.5 grams of carbohydrates for each kilogram of your body weight in the first 30 minutes after exercise and every two hours during the first four hours to six hours, according to nutritionist Sari Edelstein who is co-author and co-author of “Life Cycle Nutrition: An Evidence-Based Approach.”
Aerobic Capacity
Your recovery drink is able to satisfy both your glucose requirements and satisfy your chocolate cravings. Based on the University of Texas at Austin Department of Kinesiology and Health Education low-fat chocolate milk is the ideal post-workout recuperation beverage to promote more lean muscles and less fat. Protein in chocolate milk can make it a more effective energy drink compared to carbohydrates only. It can also boost your strength, speed, and endurance — which is a test of your body’s capability to use oxygen by up to two times.
Body Composition
A study that was published in the month of June in the “Journal of Strength and Conditioning Research” found that a recovery drink containing carbohydrates, protein, and ribose — one of the components of ATP, an important energy-carrying molecular — could enhance the body’s composition for endurance athletes. Participants, who were all males with a mid-life stage, consumed the test drink after exercising every day for 8 weeks. Results showed decreased body fat percentages in the initial three to six weeks. Body weight, as well as endurance, did not change significantly in response to the drink that was used to boost recovery in this study.