Update: Now Foods sells a pure Dextrose Powder that costs about a dime per serving. Research review: new thinking on training load and injuries. 4oz of fresh pineapple (or small tin of pineapple chunks in juice). When eaten within an hour of your workout, a combination of protein and carbohydrates helps your body start the repair and refueling process. This will help to increase the duration and bioavailability of the nutrients. okay, thank you for all the info! I would not change ratio, but you can play with it and see what workos best for you. A carbohydrate-electrolyte sport drink or 100% fruit juice to replenish fluids and electrolytes lost in sweat. hey Bethony. Use only sea salt or real salt. To make a homemade electrolyte drink, you start with some healthy liquid base. Bethany. Creatine supplementation has been shown to improve exercise performance and increase muscle mass. My P90X Recovery Drink Alternative Recipe, The P90X “Muscle Confusion” Training Principle Explained. These will make up 1-litre of sports drink. The drinks can be made a … Coconut water is Potassium-rich and nature’s … It is in liquid form so your body can absorb it as quickly as possible. Value wise: This recovery period has been dubbed ‘the window of opportunity’, because during it your muscles behave like a sponge, soaking up what they need to recover and prepare for your next work out. Fast digesting protein like whey protein will increase the rate of protein synthesis. I have not found a cheaper source of dextrose than the Gatorade powder you can find in most supermarkets or even in your super Walmart. If you don’t feel like throwing together a batch of my homemade electrolyte drink – or just don’t have time – there is another solution. The body’s glycogen stores are fairly limited, so the ability to resynthesize or replace glycogen is a critical part of recovery between events or even when training sessions are close together. 4 oz fruit juice (I used orange juice) 6 oz water 2 Tbs high quality protein powder 1/4 tsp cinnamon 1/4 tsp ginger 1/4 tsp salt. Beth, Fat Burning: using body fat instead of carbohydrates as fuel. L-glutamine another amino acid that also supports the immune system and has been shown to help muscle wasting during times of intense working out. hello! I’ve heard honey is a good source of dextrose too, maybe one day I’ll try that. Bethany, A little about me: Fill the bottle with water and you have a rehydration drink. There are two ingredients we need: dextrose and whey protein. Hi Heidi, There are other protein powder like hemp or pea protein if you are sensitive to the dairy proteins. Biofeedback for better running technique? One last question. I have to train my brain because i always think i will get fat eating carbs. There is the same amount of sugar as there is carbs in the Gatorade powder, so that means 42 grams of sugar vs only 26 in the original recovery drink. Beetroot Juice. Andrew Hamilton looks at the scientific evidence... MORE, in Nutrition for endurance athletes, Recovery nutrition, Supplements, Many athletes believe that optimal recovery following exercise requires hi-tech nutrition. As you stated, a few things are different in my mix per serving: +16g sugar, -10 calories, -15g cholesterol and missing most of the supplemental vitamins. This is a really common question I get asked all the time. This insulin spike is what will help replenish the depleted glycogen stores within your muscle caused by working out. Dash honey simple syrup (2-3 tablespoons honey mixed with 2-3 tablespoons boiling water) Add everything to … As for juice, grape juice is often recommended for the simple carb source. Simply add half a teaspoon of sea salt to some ‘no added sugar’ lemon-flavoured squash and pour the mixture into a sports drink bottle. For other workouts, whole foods that contain carnbs and protein should be just as effective. After a hard ride you will also need to drink wate… found coconut water to be just as beneficial for post-workout recovery as both sports drinks and water. Food vs. sports drinks: what’s really better for recovery? Coconut water. It’s quick, it’s cheap, it’s tasty and it’ll help those tired muscles recover and regenerate after gruelling workouts! This easy to make and delicious recovery drink ticks all the boxes. I mean, we can’t blindly follow the ratio or we might be taking in 4g of carbs and 1g of protein for a serving. It has been replaced with the Beachbody premium line of supplements. What you consume right after your workout directly affects your results and recovery. amzn_assoc_ad_mode = "manual"; 2 sprigs mint. I’d been previously using an entire scoop of powder with about 12oz of skim milk. Sense-checking the latest sports science research, and sourcing evidence and case studies to support findings, Peak Performance turns proven insights into easily digestible practical advice. Hi Joel, You’re welcome! This is ratio that has been shown in studies to help protein synthesis after intense workouts the most. Training for longevity: is more always better? And thanks for the Emergen-C tip, I will have to look into that. Water, 12oz (only because that’s what R&R suggested with a 60g serving). Hi Jim, Thanks for the comment. Hi Dritan, It depends, for the P90X workouts, I would suggest the recovery in drink as the workouts are so intense. I’ve been wondering if there is a better formula and found your Gatorade idea is interesting. The basics of good nutrition are the same for active people as they are for sedentary people -- eat more fruits and vegetables but less meat and dairy, choose whole grains over refined varieties and limit your intake of sugar, sodium, fat and processed foods. I recently discovered matcha green tea powder and it is awesome! For what it’s worth, I used the following mixture based upon your article to obtain the 4:1 carb:protein ratio: Gatorade Orange mix, 46g Are you currently using the same recipe posted above (3 scoops Gatorade to 1/2 Scoop Protein powder), or have you adjusted the amounts at all? Now im wondering if I should cut back my dosage to half a scoop of protein power and toss in a scoop or two of Gatorade power like you mention in the above posting.. Im a bit concerned that adding the Gatorade powder w/the all the sugar it contains may sabotage the positive benefits of the post workout drink. Creatine creates energy in the muscles, allowing them to work harder. This could be an herbal tea, plain water, or even coconut water. Andrew Hamilton looks at what the most up-to-date evidence has to say… MORE, in Endurance health and lifestyle, Nutrition for endurance athletes, Overuse injuries, Recovery nutrition, Can post-injury nutrition affect your healing and recovery outcomes for the better? The cost is about $0.65 per serving compared to about $2.30 per serving with the old R&R formula. Very half-heartedly, mixed my Vanilla ON protein with the lime flavored Gatorade, and then took a sniff. Andrew Hamilton looks at what some recent science has to say. Berries, orange juice, and yogurt are a great way to start … has it been tried and tested? It seems that this may be a more healthy way to get the simple carb intake. The above recipe will cost you: roughly $70 for 3 months ($50 ON protein + $4×5=$20 Gatorade powder) I’m all about finding a cheaper alternative with similar benefits, so this recovery drink was right up my alley. The ingredients above will typically supply: You may prefer to take your drink in two portions – half immediately after training and half approximately one hour later. amzn_assoc_title = "Items To Make Your Own Recovery Drink"; Save my name, email, and website in this browser for the next time I comment. All Right Reserved. 1 banana, peeled. This comes amazingly close to the real thing! 1 tbsp chia seeds. Milk contains a blend of casein and whey, which have amino acids in a pattern similar to muscle protein. 6 Super Simple Recovery Drinks and Snacks Close gallery popup button. Breakfast Energy Smoothie. Anyway, did my P90X today. For a recovery drink to be effective, it should contain protein, carbohydrates, and/or electrolytes, depending on your workout. The vapor from the boiling water, also known as distilled water, is the best option, as it is devoid of all pollutants, contaminants, minerals, and elements. As the name suggests, recovery drinks are taken after training, and aim to supply your muscles with everything needed for recovery. Thanks for posting this! But can everyday foods do the trick equally well? Make your own sports recovery drink with simple ingredients. I mean, i know that the Gold Standard whey is a favorite by many, but is adding in all the simple, sugar carbs from the Gatorade an appropriate mix? After an intense workout, the body has what has been called a“window of opportunity” where if you take advantage of this time with proper nutrition, it helps you seriously increase your recovery rate. Have you considered substituting orange or apple juice in place of the Gatorade powder? The ingredients are inexpensive and easily available. Older athletes: don’t get sore, get faster! Many thanks Bethany, and do post an update if you figure something out with the sugar! The taste was great, just a tiny hint of solute. Post-exercise carbohydrate for recovery: fast or slow? Coconut water is rich in magnesium, potassium and antioxidants. Amino acids and performance: brain vs. brawn? Combine 4 parts simple carbohydrate to 1 fast-digesting protein and you have a recovery drink that contains the main P90X recovery drink ingredient profile – for pennies on the dollar! While an alternative would be ok, the only thing I was kinda sad about was the fact that I’ll miss that P90x flavor, the feeling of recovery after drinking it, and (this might be odd for some of you) the watery consistency, which I like much better after a workout than that of a thick shake. I can say the new line of performance supplements are costly, but like most of the Beachbody supplements you find, they use top of line ingredients which factors into the cost. Went to a Costco, and with many many second thoughts, picked up the Vanilla ON protein (even though the chocolate one was right next to it). amzn_assoc_marketplace = "amazon"; The main difference between a homemade sports drink and a homemade protein shake besides the protein is that the shake does not provide hydration. Would it be worth while to reduce the amount of Gatorade to save on the sugar, at the expense of having less carbs? Combine 4 parts simple carbohydrate to 1 fast-digesting protein and you have a recovery drink that contains the main @2019 - TheFitnessFocus.com. It just seems a little loose around the edges, if you know what i mean…, Hi Andrew, You could always try both and see how they compare to one another. I’m vita-mixing, so the stress on the machine isn’t an issue. Check out more from Run Far Girl. I was looking for the net of alternative post workout drink after Insanity and found your site (which im so glad I did!). Do images of high-tech pills, powders and potions pop into your head? Most importantly, when you’re feeling worn out after a heavy-duty work out, it’s dead easy to knock together and, of course, tastes great! Refrain from using table salt in making your electrolyte drink as it does not contain the essential minerals. Sports psychology: self-confidence in sport – make your ego work for you! I’ve put it out there, so you have my cheaper P90X recovery drink. With a daily intake limit of 35gms, it really hurts to take 21 gms with this shake itself. The real P90X Results and Recovery Formula contains added vitamins, antioxidants, l-arginine, l-glutamine, and creatine. I like the idea of adding in honey, I would try to go with a local raw honey if you can for some added antimicrobial and antioxidant properties. Click the link to my blog for the full recipes: In this two-part article, Andrew Hamilton looks at what the research has to say, starting off with the macronutrients protein, fats and carbohydrate MORE, in Masters, Nutrition for endurance athletes, Recovery nutrition, Recovery strategies, All other things being equal, older athletes experience more post-exercise muscle soreness and take longer to recover. You could technically purchase all of the above ingredients separately and add them to your made-at-home P90X recovery drink, but it would start to get a little cumbersome and expensive. 1 tbsp peanut butter. This repairs the muscle breakdown exercising caused. I used to love the old R&R formula as well and when the price was increased that much it just isn’t an option for me so this is great! Do you recommend this 4:1 ratio of carbs to protein (even with the high sugar content), over just using a full scoop of the Gold Standard Protein w/Skim Milk? Multiple studies have shown that in order to get the most from this window of opportunity, you need a carbohydrate to protein ratio that is 4:1. But the reason behind using less than a full scoop of the gatorade powder is you want a 4 to 1 ratio of carbs to protein. 5. Maple Sports Drink. I realy like it. Blend together in a shaker bottle or blender and enjoy 15-30 minutes after your workout or run. Brought it home, and was still having second thoughts about all this. Sports Performance Bulletin investigates MORE, in Nutrition for endurance athletes, Recovery nutrition, Supplements, Weight management, Can pre-exercise single amino acid supplementation improve sport performance? Does anyone have any information on that or alternatives? Gatorade powder directions say 1 scoop to 32 oz of water (or a “serving” of 1/3 scoop to “about 12 oz”); my Six Star Whey says 1 scoop to 6 oz of water, and my Six Star Creatine says 1 scoop to 8 oz of water. The brand of whey protein I prefer is 100% Whey Gold Standard by Optimum Nutrition, which you can find on Amazon.com and in nutritional supplement stores. Sprint training: getting older, staying fast! Since they stopped making the P90x drink and are forcing the much expensive alternative onto customers, I started looking for alternatives. I also picked up the Gatorade powder at Costco (Arctic Freeze). The above gets you about 42 grams of simple carbs and 12 grams of fast-acting protein, which equals around 225 calories. Recovery During Exercise If you've ever run a road race, you may have passed tables set up by the side of the road providing cups of … Experiment, and remember most often, having something is better than nothing so don’t get bogged down in numbers and calories, just eat and drink! Bethany. Your thoughts? The nuts would not be a good option after workouts as they are slow digesting, you want a faster digesting protein at this time. There’s also a good slug of vitamins, minerals and fibre and the added salt provides a little bit more sodium, which helps rehydration. 1 beetroot, peeled and chopped. These stats put orange juice in the lead, far ahead of popular sports drinks, which provide only 30 to 45 grams of potassium and 14 to 19 grams of carbohydrates. It smelled ok. Sports injury: can you eat your way to recovery? We first look at the World Health Organization’s recipe for a rehydration drink 2, which serves a very similar purpose for dehydrated individuals: replace electrolytes, give energy, hydrate the body. 150g low-fat natural yoghurt or soya yoghurt. I wanted to thank you for publishing this recipe, especially now that BB changed their R&R formula earlier this year. These sports drink hacks makes enough to fill a 24-ounce (3-cup) water bottle, so go ahead and scale up the ingredients if you want to fill multiple bottles. The carbohydrate should comprise some quick releasing carbohydrates (to promote a rapid rise in blood sugar, which in turn stimulates insulin release to drive carbohydrate and amino acids into muscle cells) and some slower releasing carbohydrates (to sustain blood sugar levels). amzn_assoc_region = "US"; 2) Love Chocolate Flavor Bethany. Would this be ok to do alternative for post workout drink? Hi Andrew, After intense workouts is the only time you really want to get a simple sugar like dextrose into your system. Simple Carbohydrates & Fast Digesting Protein. Fruit Juice. However, if you think the P90X drink would be better for what you get, here is a money-saving tip: UPDATE: The P90X recovery drink is no longer produced by Beachbody. This is where a homemade recovery drink can offer distinct advantages over commercial drinks – fresh natural ingredients such as fruit and milk are packed with nutrients, unlike most of the commercial powdered formulations out there! Recipe: 1 cup coconut water; 1 handful mixed frozen berries I looked at scaling back the Gatorade to reduce the sugar ratio, but that seemed like a wash since it’d be such a small serving size. Then, you add a bit of high-quality salt. Took a small sip, and wow, it immediately reminded me of the P90x drink. My Wife had type 2 diabetes and I am wondering how using this Gatorade powder will impact her if she is to use the full amount of Gatorade powder versus using 2/3 of a scoop to get less sugar in her body. 3 servings Gatorade Powder (14 grams of carbs each), 12 grams of protein (most brands will be a half a scoop). Because I have whey and would just need to add Gatorade powder. Hi Sean, Yes, this is fine for after Insanity workouts. However, the reality is that, while there can be a place for some of these products as part of a training programme, the core of good sports nutrition starts in the supermarket with the foods you buy and in the kitchen with the meals you prepare. I will review this new line in a future post. Sea salt or Himalayan … I’m always in the mindset that if you can save money by doing it yourself and you can actually do it yourself, then you should! Bethany. amzn_assoc_tracking_id = "thefitnessfoc-20"; Antioxidant rich berries meet electrolyte-rich coconut water in this tasty and powerful recovery shake recipe. While it does contain the fundamentals of the original recipe, like most do-it-yourself projects, it is not 100% perfect. A homemade protein shakeis a great way to deliver necessary nutrients to your body quickly so you can recover from all the hard work you put in on the bike. Hey Bethany, The problem I have is the serving sizes. Sample Meal Plan & Grocery Shopping List for the 21 Day Fix... How to Calculate Your 21 Day Fix Calorie and Container Level, Normal Daily Body Weight Fluctuations Explained, My 21 Day Fix Review with Personal Results and 2019 Real Time Update, My PiYo Workout Review: Everything You Need to Know, 6 Weeks of the Work Review: Amoila Cesar’s Functional at Home Workout, Super Simple No-Bake Shakeology Protein Balls. Scientific studies have demonstrated that muscles are best able to rapidly absorb carbohydrate for the re-synthesis of muscle glycogen, and amino acids (from protein) to replace and rebuild muscle fibres in the period immediately following training and for up to about 2 hours afterwards. Why Post Exercise Recovery Drinks Are Important. I hope it helps cut the confusion of getting in shape by using a simple approach to fitness and food that we all can follow to reach any goal. Getting carbohydrates and proteins to your muscles as soon as possible will enhance your muscle recovery rate, which is a very good thing. These added ingredients do provide additional benefits when it comes to faster recovery and are likely why the P90X recovery drink is priced the way it is. “A workout does not make you faster, stronger, or bigger – a workout breaks your muscles down. It is consistent among all workouts. amzn_assoc_placement = "adunit0"; (sorry my english, i’m portuguese), Hi Angela, sounds good to me. I use vanilla or strawberry for this type of thing, since chocolate with Gatorade just seems nasty. The fruit is fine. Creatine is an organic compound naturally made by the body and is mostly found in muscles. A tsp of honey should add about 6 net carbs of sugars which will be slightly lower on the gi scale than dextrose, but I don’t necessarily believe that to be a bad thing. My favourite recovery drink is around 500ml of skimmed milk, a banana, half an avocado, a scoop of whey powder (28g whey/21g protein) plus a teaspoon of honey. The only sad thing is that of the sugar content with the above recipe. I’m wondering about alternatives to the whey powder (whey + my stomach = uuunnggh). What about nuts, like almonds or cashews? Hi Tarun, You’re welcome, and thank you for sharing your experience! Can probiotics protect post-marathon immunity? Milk is quite a dilute recovery drink, in that 100ml provides just 1.7g of protein and 4.5 of carbohydrate. Hi, I'm Bethany. Homemade protein shake recipe. Simply add all the ingredients to a blender and blend until a smooth consistency is achieved. You are not the first I have heard from. Supporting athletes, coaches and professionals who wish to ensure their guidance and programmes are kept right up to date and based on credible science. Cranberry-Maple Sports Drink Recipe. How to make an energy drink using table sugar Making your own sports drinks will save you a fortune and there are two main ways to tackle this.
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