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So you just finished a challenging cycling workout or a resistance training workout. Now what? You always hear about protein shakes right after a workout… but is a protein shake mixed with water the best post workout drink you could be drinking? Today we’ll be talking about why post workout recovery drinks can be helpful and what to look for in them.
Why is post workout fuel important?
Proper post workout nutrition is important for several reasons. Fueling properly after a workout can aid in recovery, prevent feelings of nausea and dizziness after intense exercise, and help your body repair before the next workout (2,4,5,7,8,10). The three main goals when fueling your body after physical activity are the three R’s: replenish, repair, and rehydrate!
Replenish Glycogen
When an individual is exercising their body is utilizing stored glycogen stores for energy, which then needs to be replenished post workout in order to aid in muscle recovery and prevent hypoglycemia (2,4,8,10). Hypoglycemia results in feeling nausea and fatigue from low blood sugars (2). Glycogen can be replenished by consuming carbohydrates post workout, preferably carbohydrates with a higher glycemic index (GI), such as dried fruit, potatoes, or whole wheat bread (3). Studies have shown that foods with a higher GI support a more rapid increase in muscle glycogen post workout (3).
Repair and Rebuild
When exercising not only do you use glycogen stores to power you through, but you also tear muscle fibers that need to be repaired for proper recovery. Consuming protein post workout will provide the body with the amino acids necessary to support muscle repair (6,7,8,10, 14). Carbohydrates post workout also support muscle repair by decreasing muscle protein breakdown through insulin release stimulation (10). Interested in reading about branched chain amino acids specifically? Check out our blog post here.
A study was performed on a participant who consistently resistance trained. The participant was given protein one hour post workout one week, and three hours post workout another week. The participants’ protein balance was studied and recovery was no different in both weeks (2). The results of the study showed that overall protein intake is more important than the nutrient timing of post workout protein (2). What that means is you don’t have to rush to your car to drink a protein shake immediately after exercising, but you do want to prioritize protein 20-30minutes after a workout preferably. (8)
Rehydrate
It is vital to rehydrate after a workout, as you typically lose plenty of electrolytes through your sweat while exercising (2,4,5,7,9,10,14). The electrolytes that are lost most abundantly are sodium and potassium. Losing electrolytes can have negative effects on your physical and physiological performance (4).
Not only do you lose electrolytes through your sweat, but you also lose plenty of water. Water is the primary component of the body; being 70% of our body (4). Failing to rehydrate properly after exercise can result in dehydration from the loss of water and electrolytes. Some signs of dehydration in active people are muscle cramps, lightheadedness, and extreme soreness (4).
Why and when a post workout drink may be better than a meal?
Post workout drinks may sometimes be a better option than a post workout meal for many reasons. Having a post workout drink can many times be more convenient than putting together a meal. They may also help speed up the recovery process quicker as liquids are absorbed by the body quicker, which may be a great option if you plan to run errands or put dinner together after exercising.
A post workout beverage can help replenish your glycogen stores, speed up the repair process and aid in rehydration much quicker than a meal would (7).
While many people are hungry after exercising, sometimes you might have a suppressed appetite after intense exercise. A post workout drink is a lot easier to digest and stomach if appetite isn’t as high but you would like to support your body’s recovery process (7).
What to look for and what to avoid in a pre packaged post workout drink?
While there is no perfect post workout drink since everybody will require different needs based on the type of exercise they’re doing and their body’s physiology, there are some key things to look out for in a post workout drink (1). For a post workout drink to be effective in supporting recovery it should contain: carbohydrates, protein, and/or electrolytes (7).
Protein
Whey protein has the greatest amount of research supporting its role in recovery and repair post workout (7,10). However, there are many options for those that choose not to consume dairy. Soy protein, pea protein, and rice protein are some of the common dairy free protein alternatives on the market. When reading nutrition labels on prepackaged recovery drinks you should aim to find products with 15-20 grams of protein to support rebuilding muscle tears (7).
Carbohydrates
Replenishing your glycogen stores is the key focus of post workout nutrition (2). Carbohydrates are important because they help replenish your depleted glycogen stores. After a workout, it is best to consume simple carbs that have a higher GI and preferably less fiber (2,4,10). Several studies have shown that consuming higher GI foods post workout will help replenish glycogen stores at a faster rate.
A study was performed on a group of cyclists who were trained at high intensity for two hours. One group was given high GI foods after exercising and the other group was given foods with a lower GI. Both groups were given the same amount of carbohydrates. The results showed that the group that consumed foods with a higher GI also had the most rapid increase in muscle glycogen (4). Some foods higher on the glycemic index scale (GI scale) are fresh fruits and dried fruits.
When looking at nutrition labels, it is important that you look for products with 25-40 grams of carbohydrates if your workout was a shorter session (7). If you trained for over 1.5 hours at a much higher intensity, such as a long run then you may want to aim for up to 80 grams for proper recovery (7).
Fat
It is important to keep the fat in your post workout drink on the lower side in order to avoid delayed gastric emptying (14). Fat takes longer to digest, therefore if your post workout is high in fat, it may slow down the absorption and digestion of your drink. Keeping fat under 10 grams is a great goal when looking for a store bought post workout beverage.
Fiber
Keeping fiber low in a post workout drink is also important. While fiber has many great benefits, which you can read in the “Can fiber help me lose weight?” blog for more details. However fiber also delays gastric emptying which we want to avoid post workout (14). The goal of post workout nutrition is to consume nutrients that can be quickly absorbed by the body to speed up the recovery process.
Sugar
While consuming higher amounts of sugar may be helpful for professional athletes or extremely intense exercise, it is not necessary for the average gym goer (6). Many store bought recovery drinks can contain 20 grams of added sugar and upwards. When picking a post workout beverage it is important to be mindful of the added sugars (6,9). The recommended daily added sugar intake according to the American Heart Association is 25 grams for women and 30 grams for men.
Electrolytes
According to the American College of Sports Medicine, including sodium and potassium rich foods post workout will promote more rapid recovery and help avoid symptoms of dehydration. Typically, most store bought recovery drinks will have an adequate amount of sodium and potassium added. Electrolytes not only help prevent dehydration post exercise, but can also help with muscle contraction and nerve impulses (15). Other important electrolytes are calcium and magnesium.
Dietitian recommended post workout drinks on the market
Replenish and Repair Drinks
Low fat chocolate milk
Chocolate milk is highly recommended by dietitians as a post workout recovery drink because of its ideal carb to protein ratio (6,11,13). Chocolate milk has a 3:1 carb to protein ratio, with carbohydrates coming from some added sugars and natural sugars from lactose in the milk (11). Chocolate milk also contains the necessary electrolytes to rehydrate such as potassium, sodium, magnesium, and calcium (13).
It also provides very little fat and no fiber, making it perfect for quicker digestion and absorption. Although almost any low fat chocolate milk can be a great option, it is important to be mindful of the sugar content to ensure the option you are picking doesnt have more than the daily recommendation of added sugars. A popular brand recommended by many sports dietitians is Fairlife low fat chocolate milk.
Whey protein
Whey protein is a quality source of protein that is easily absorbed and utilized by the body to aid in muscle recovery (7,10). When purchasing supplements it’s important to make sure they are third party tested and have an NSF approval label. Third party testing will make sure the supplement does not have any athlete banned substances and is a high quality supplement (16). If choosing to have a protein shake, make sure to pair it with a side of carbohydrates such as a banana to properly support recovery. Remember the three R’s are the focus! Replenish, repair, and rehydrate.
Some options of whey supplements are:
Soy Milk
Soy milk can also be used as a post workout option for active people who choose to not have dairy or animal products (6,12) If having original unsweetened soy milk, pair with a carbohydrate source of choice. The carbohydrates in unsweetened soy milk won’t be enough for replenishing those deplete glycogen stores. Chocolate soy milk is a more complete option as it contains a better carbohydrate to protein ratio for recovery. Some chocolate soy milks however have very high amounts of added sugars, which is something to be mindful of.
Vegan Pre Packaged Drinks
Many vegan or dairy free supplements use rice, pea, or soy protein. These can be a lot easier on your stomach if you have digestive issues with whey protein.
Some vegan/dairy free options are:
- Vega Protein
- Orgain Protein
- Sun Warrior Protein
- Nuzest Clean Lean Vegan Protein
- Sunwarrior Brown Rice Protein
- Owyn Shakes
- Aloha Shakes
- Koia Shakes
Some of these options are lower in carbohydrates while others have more. Pairing these options with a carbohydrate source may support recovery.
Hydration Drinks
Body Armor or Body Armor LYTE
Body Armor uses coconut water as one of its ingredients, and does not contain artificial dyes or flavors. It is high in antioxidants as well which can help reduce inflammation post workout (7). Body Armor is also high in electrolytes to rehydrate properly after exercising. Body armor LYTE is a version of body armor with no added sugars and is lower in calories, besides that the ingredients are very similar.
Roar Organic Electrolyte Infusions
Roar organic also uses coconut water in its ingredients, along with potassium, sodium, and calcium. The added sugar in this drink is only 1g. This can be great for rehydration but as a complete post workout should be paired with a meal or drink balanced in carbohydrates and protein.
Nooma Organic Electrolyte Drink
Nooma utilizes stevia to sweeten their beverages allowing it to have 0g of added sugars. Their ingredients include coconut water, natural fruit flavors, and pink himalayan salt. Nooma drinks are rich in calcium, potassium, magnesium and sodium making it the perfect rehydration drink after a sweaty workout.
Why Not Gatorade or Powerade?
Gatorade is not preferred as a recovery drink for most active individuals because of how high the sugar content is. The amount of sugar in a 16oz is very high at 28g being over the amount of recommended added sugar per day (9). Gatorade is generally only recommended in athletes who have exercised intensely for prolonged periods of time and have sweat almost the entire time (9).
It is most commonly recommended by sports dietitians in collegiate level sports or in professional athletes. If gatorade is all you have around, simply dilute it with water to increase your water intake and lower the sugar content.
What about coconut water?
Coconut water is another good option, however, only after light or non strenuous exercise. It doesn’t have enough carbohydrates, or sodium, for adequate replacement after intense exercise.
The Bottom Line
Overall, a post workout recovery drink isn’t required but it can be useful depending on your goals. If optimal recovery is your goal then consuming a post workout drink after exercising can help support that goal. However, there is no need to run to your car after a group workout class to chug a protein shake.
What your body requires post workout will vary based on the type of exercise and the intensity of it. There are some standard recommendations that are important for everybody after working out, those being to replenish, repair and rehydrate. In order to meet those recommendations ensure you have a carbohydrate, a protein source, electrolytes and water at some point after exercising.
Home Made Recovery Smoothie
This smoothie recipe was created with the three R’s of post workout recovery in mind; replenish, repair and rehydrate! The cherries provide antioxidants to decrease inflammation that comes with exercise, the banana and spinach provide calcium and potassium, and the protein powder and chia seeds provide you with the protein you need to recover post workout (2,7,14). Chocolate and cherry may be an interesting combo, but I promise you it’s delicious and worth a try.
This post was co-written by nutrition student Leslie G.
References
- Pramuková, B, et al. “Current Knowledge about Sports Nutrition.” The Australasian Medical Journal, Australasian Medical Journal, 2011, www.ncbi.nlm.nih.gov/pmc/articles/PMC3562955/.
- Beck, Kathryn L, et al. “Role of Nutrition in Performance Enhancement and Postexercise Recovery: OAJSM.” Open Access Journal of Sports Medicine, Dove Press, 11 Aug. 2015, dx.doi.org/10.2147%2FOAJSM.S33605.
- Burke, L. M., et al. “Muscle Glycogen Storage after Prolonged Exercise: Effect of the Glycemic Index of Carbohydrate Feedings.” Journal of Applied Physiology, 1 Aug. 1993, journals.physiology.org/doi/10.1152/jappl.1993.75.2.1019.
- Kleiner, Susan M. “Water: An Essential but Overlooked Nutrient.” Journal of the American Dietetic Association, Elsevier, 23 Apr. 2003, www.sciencedirect.com/science/article/pii/S0002822399000486?via%3Dihub.
- Orrù, Stefania, et al. “Role of Functional Beverages on Sport Performance and Recovery.” MDPI, Multidisciplinary Digital Publishing Institute, 10 Oct. 2018, www.mdpi.com/2072-6643/10/10/1470/htm.
- Roy, Brian D. “Milk: The New Sports Drink? A Review.” Journal of the International Society of Sports Nutrition, BioMed Central, 2 Oct. 2008, jissn.biomedcentral.com/articles/10.1186/1550-2783-5-15.
- “The Rules of Recovery Drinks the Rules of Recovery Drinks.” The Rules of Recovery Drinks | News | UW Health, www.uwhealth.org/news/the-rules-of-recovery-drinks.
- Mohr, Contributors: Christopher R. “Timing Your Pre- and Post-Workout Nutrition.” EatRight, www.eatright.org/fitness/exercise/exercise-nutrition/timing-your-pre-and-post-workout-nutrition.
- “Sports Drinks.” The Nutrition Source, 23 Sept. 2019, www.hsph.harvard.edu/nutritionsource/sports-drinks/.
- “Postexercise Recovery – Proper Nutrition Is Key to Refuel, Rehydrate, and Rebuild after Strenuous Workouts.” Today’s Dietitian, www.todaysdietitian.com/newarchives/110413p18.shtml.
- Karp, Jason R., et al. “Chocolate Milk as a Post-Exercise Recovery Aid.” Human Kinetics, Human Kinetics, Inc., 1 Feb. 2006, doi.org/10.1123/ijsnem.16.1.78.
- “Potassium.” The Nutrition Source, 29 Jan. 2021, www.hsph.harvard.edu/nutritionsource/potassium/.
- “Sports Nutrition: Refuel with Chocolate Milk.” American Dairy Association North East, 15 Oct. 2021, www.americandairy.com/health-wellness/sports-nutrition/.
- “Should You Eat before or after a Workout?” Cleveland Clinic, 30 Sept. 2021, health.clevelandclinic.org/what-to-eat-before-and-after-a-workout/.
- Jung, Alan P, et al. “Influence of Hydration and Electrolyte Supplementation on Incidence and Time to Onset of Exercise-Associated Muscle Cramps.” Journal of Athletic Training, National Athletic Trainers Association, June 2005, www.ncbi.nlm.nih.gov/pmc/articles/PMC1150229/.
- Vento, Kaila Ann, and Floris Cornelis Wardenaar. “Third-Party Testing Nutritional Supplement Knowledge, Attitudes, and Use among an NCAA I Collegiate Student-Athlete Population.” Frontiers, Frontiers, 1 Jan. 1AD, www.frontiersin.org/articles/10.3389/fspor.2020.00115/full.
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