Have you ever worked out so hard that immediately after you felt clobbered, barely able to move a muscle? Or worked out so intensely that you were incredibly sore the next day, and limped around feeling tired and unwilling to do your next workout? If so, then you probably would have benefited from a recovery drink, which would have injected an optimum amount of nutrients into your system so as to help your body bounce back from all that strenuous effort. But why? What is a recovery drink, and why is it so helpful after an intense workout?



The key concept behind recovery drinks is the ratio of carbs to protein that was formulated by John Ivy and Robert Portman in a seminal study available for closer examination in the book Nutrient Timing: The Future of Sports Nutrition. They discovered that if you ingest the correct amount and ratio of these two nutrients your body will absorb them at maximum efficacy during a thirty minute window immediately after your workout, allowing for faster recovery as depleted reserves are replenished.

What reserves? Think blood sugar. When you begin to exercise hard, say with High Intensity Interval Training or a workout program like INSANITY, your body immediately begins to burn through your blood sugar in a process called glycogenesis. There's a limited amount of this high energy starch in your blood, however, so your body will then turn to other sources of energy. Depending on the intensity of your workout that could be fat if you're doing aerobics, or by breaking down your body tissue if you're pushing yourself so hard you're functioning anaerobically. Either way, the result is the same: no more glycogen in your system, and shredded muscles.

It is precisely then, during that key thirty minute window after your workout that a mega dose of recovery drink could be so beneficial. The ratio of 4:1 carbs is vitally important, since if you take in more fat or protein you could slow down your body's absorption rate. The high amount of carbs rushes in to restore your blood sugar levels, while the small dose of protein helps said absorption rate and goes to your shredded muscles so as to help them begin reconstituting themselves. Thus your reserves are immediately restored, the healing and growing process kick started, with the result that you won't feel so massacred after your workout, and will instead be ready for your next one with a grin on your face.

Does every workout need a recovery drink after? Not necessarily. A recovery drink is excellent if you've depleted your blood sugar levels. If you worked out aerobically, going for a slow jog say or not pushing yourself beyond your comfort levels, than you probably only need half a cup of recovery drink, if at all.

Another factor to consider is how much blood sugar you began your workout with. If you're a naturally lean person who eats a lean diet, than you may be operating on low sugar levels already, and a sip or two of recovery drink during your workout could be of great benefit. On the other hand if you have tons of blood sugar or feel fine right after your workout, than you probably don't need to drink a recovery drink at all.

So why should you drink the recovery drink? Because it will inject key nutrients you've depleted into your system, helping you recover faster and feel better sooner so as to maximize your results and get ready for your next workout. Simple!