Created: 2012/01/22,
Members: 19,
Messages: 35
Just as important as your workout and nutrition plan - but so easily overlooked.
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Personal Recovery Drink
shandelpoveda
Posts:
3
Joined: 2012/04/16  |
2012/04/17, 09:50 PM
I wanted to share this artical with everyone. It really helped me on my way to education on the perfect recovery drink. Please Read, and Consider. Thank you!
Why Bother With Recovery Drinks? By Jessica Seaton, D.C. Post-exercise nutrition can improve the quality and the rate of recovery after a bout of serious exercise, such as a one hour swimming practice, a weight training session, or a longer run. Signs of poor recovery include fatigue, poor workouts, prolonged muscle soreness, lack of increased strength, and lack of increased muscle mass. Research has shown that nutrition ingested right after working out, and up to two hours later can drastically improve one’s recovery time. From a physiological perspective, muscle fibers are made of protein and increase in size if the protein is synthesized. Exercise increases the breakdown in muscle protein while decreasing protein synthesis. It also depletes glycogen, which is what the muscles use for energy. Glycogen consists of glucose molecules. Finally, insulin levels are frequently reduced after exercise. Insulin is a hormone that enables the muscle cell to absorb glucose, to build glycogen, and amino acids used to build muscle protein, while decreasing the breakdown of muscle protein during the post-exercise period. The goal of post-exercise nutrition is to replenish the glycogen stores and to encourage protein synthesis. Carbohydrates are the body’s main source of glucose, the molecule used to build glycogen. By ingesting carbohydrates, you rapidly replenish your glycogen stores. This is important because consistently low glycogen stores lead to a breakdown of muscle protein and a loss of muscle mass. Carbohydrates increase the body’s insulin concentration. Insulin is essential for glycogen and protein synthesis. Carbohydrates also promote the release of growth hormone, which promotes protein synthesis, which in turn leads to increased muscle mass. Finally, carbohydrates decrease cortisol concentration. Cortisol, also known as a “stress hormone,” is released in response to both physical and psychological stress. During a workout, cortisol levels are increased, causing muscle protein to break down. Several studies have shown that adding protein to a carbohydrate mix will significantly enhance the release of insulin compared to carbohydrate alone. The type of protein most quickly absorbed is whey hydrosylate. Adding amino acids to the protein increases their availability to be used as building blocks. The most important essential amino acid in a recovery drink is leucine, because it workssynergistically with insulin to maximize protein synthesis. The optimal post-recovery nutrition would be a drink consisting of carbohydrates and protein. The optimal form of carbohydrate for the recovery drink is glucose and glucose polymers (several glucose molecules), such as maltodextrin. The ideal protein is a protein hydrosylate, such as whey hydrosylate. The protein should also contain all of the essential amino acids, and in particular leucine The drink should contain twice as much carbohydrate as protein, calculated at a rate of 0.8 grams of carbohydrate and 0.4 grams of protein for every kilogram of your body's weight.. For example, a 140 pound swimmer would calculate his or her carbohydrate and protein needs as follows: 140 lb. = 63.5 kg. 63.5 kg x 0.8 g/kg = 50 grams carbohydrate 63.5 kg x 0.4 g/kg = 25 grams protein A 170 pound swimmer weighs 77 kilograms and would require 62 grams of carbohydrate and 31 grams of protein. A 120 pound swimmer is 54.4 kg and would require 43.5 grams of carbohydrate and 21.7 grams of protein. Most athletes tolerate liquids better than food after a workout. Liquid also has the advantage of replenishing fluid lost during exercise, and is digested and absorbed more rapidly than solid food. Research has shown that if the recovery drink is consumed immediately after exercise, the rate of glycogen synthesis was three times higher than if it is consumed two hours later. Therefore, you should consume the drink as soon after exercising as possible. There are several products on the market that will have this 2:1 ratio of carbohydrate to protein. However, you should read the labels carefully, since most products are only protein with no carbohydrate. Examples of products that work well as a recovery aid are Twinlab’s Amino Fuel (the powder form) and Metabolol II™ (Champion Nutrition), both available at Pavillions in West Hollywood. I prepare the powdered drink at home, then before I shower I add water to the powder, shake it up, and have a few sips. I drink the rest while I’m dressing. If it is impossible for you to find a drink or powder that meets these requirements, you could try mixing a protein powder into fruit juice. Protein alone is not nearly as effective as protein with carbohydrate. One cup of apple juice contains 31 grams of carbohydrate, a cup of cranberry cocktail 40 grams, and a cup of orange juice 27 grams. However, if the protein powder with fruit juice is not an option for you, simply having a glass or two of fruit juice right after work out would be much better for your recovery than nothing. Jessica Seaton, D.C., is a chiropractic orthopedist in private practice in West Los Angeles. She is the current chair of the USMS Sports Medicine Committee, and swims with West HollywoodAquatics. She can be reached at (310) 470-0282 or at Jseaton@aol.com. |
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2012/04/18, 12:23 AM
While I agree with most of the guidelines laid out in the article, I think the carb content in the post workout should be considerably lower. I ingest the carbs an hour or two preworkout. This makes for interesting discussion. I look forward to seeing more discussion along these lines. The sight was up graded a few months ago. The old sight had a search feature that could track town hundreds of discussions about post workout supplementation. I hope the search feature returns soon. I do know that a large number of very experienced and successful who had years of training experience had some rousing discussions and all of that information is still in the supplement group but it takes tenacity to read the hundreds of discussions. Agreement was never complete but most opinions had about an 80% rate of accession.
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shandelpoveda
Posts:
3
Joined: 2012/04/16 |
2012/04/19, 07:39 AM
CharlieMV ---I know that the carb intake sounds high, but if you really do your research, it actually is about right... Just make sure that you do your weight in Kg, then multiply it by .8 for carbs and .4 for protein. There should always be a 2:1 ratio of Carbs:Protein in a recovery drink. People think carbs are bad, but actually, they are really good for fat burning, and muscle repair after you work out. I posted this artical, becasue its what really got me interested in recovery drinks. When I used to workout, I never believed in them, I though they all were a hoax. My husband tried and tried to get me to take one, and so I did. Nothing worked for me AT ALL. I would pass out after workouts, and throw up and stuff. So I decided to get on my own and do some research. This is one of the first articals I read. Its perfect information for the person who wants the PERFECT RECOVERY DRINK! :) I have found my perfect recovery drink also. I use this stuff called Amazing Grass, Amazing Meal. (1scoop has 10 g protein) Then, I add one scoop of Isagenix IsaPro. (1 scoop has 18 grams of undenatured whey protein). I mix it with 7 oz of coconut water, and 7 oz. of 100% fruit juice (for the carbs) |
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2012/04/19, 10:21 AM
(Edited:
@ft@d_124774
- 2012/04/19, 10:35 AM)
I'm glad you like your shake. I mix mine with a half scoop of my whey powder, egg white, skim milk, a tbsp of unsweetened cocoa and I toss a few ice cubes into the mix. Total carbs is actually about 22 g. Total protein is about 35 to 40. I weigh 215 lbs. In the discussions I mentioned from the olden days the competition bodybuilders that used to put up so much information here actually said they mixed the initial shake with whey and water only because it was absorbed more rapidly. That would be consumed very quickly as soon after workout as possible. I used to mix mine that way but now, flavor and laziness have won out. My shake is about 150 calories and 1.5 g fat.
As I said, there are more theories on protein shakes than there are hairs on your head. I don't claim to be an expert but I've read what experts over 9 years have said about post workout drinks. I'm pretty sure that nothing is perfect. I'm glad you like your recovery drink and I hope the search feature returns soon. The sight has reams of wonderful discussion and information on the subject. I'm not sure that I'm sold on the theory of a chiropractic orthopedist regarding recovery drinks but your drink sounds fine. And I've really done my research. I'm pretty convinced that the key to a good post workout drink includes 30 to 35 grams of protein. I'm pretty convinced that my body can't absorb much more in one shot. I get about 1.5 grams of protein per pound of body weight in as much whole food each day as I can. Most of my food is home grown and organic. I maintain a BF count between 12 and 10. I'm 59 and I have lifted, biked, swam, run and walked as long as I can remember. Sorry, I just don't buy the nortion that any supplement makes much difference. Successful training is 98% work, proper diet and proper rest. Any supplementation makes up the other two percent. I hate seeing peope get hung up on supplementation. I think too much is made of it. If discussions ever start back here on the subject you're going to see a lot of theories. When you look at the 2% difference that supplementation makes, I think the recovery drink should be one that you stick with. Mine's tasty. I stick with it. But I don't believe for a minute that, in the overall scheme of things, my whey shake is hugely better than a half cup of cottage cheese. I save the cottage cheese for bedtime because it's slow release and it's great for an overnight shot of protein. In summary, as long as your recovery drink contains a good shot of whey, it is sufficient. No recovery drink at all would make 1 or 2% difference at most in your fitness , tops. I'm not going to get hung up on perfection. I'm more hung up on the lifestyle that causes me to keep going. If you want to shed the 20 lbs that you set as a goal in your profile, keep it simple. Follow your "perfect diet, pick it up put it down, do some cardiac work and rest properly. Thet's the 98% that's really important. I'd love to see you ,and more people here, keep a detailed flog of your workouts. There is no better tool to learn than reading other's flogs although there are onlt a few here who actually keep an exercise log. There is also no better way to help others learn than to keep a log. If you have time, go into the logs and read those of asimmer, BB1fit and Tim Day, Simmer and BB1 are competition bodybuilders. Tim is a personal trainer. My personal crusade here is to get more experienced fitness people posting their workouts. There is no better learning/teaching tool. Welcome to FT. Keep the discussion coming. |