How about (in a 4:1 ratio) bananas, blueberries, and cashews? But the findings also noted that drinking coconut water … On a gut feeling, I decided to get the lime flavored gatorade powder, since I had absolutely no idea what the Arctic Freeze flavor would taste like. Very half-heartedly, mixed my Vanilla ON protein with the lime flavored Gatorade, and then took a sniff. 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. Took a small sip, and wow, it immediately reminded me of the P90x drink. I apprehensively gave it a taste test and was pleasantly surprised. Fruit Juice. Bethany. Value wise: amzn_assoc_region = "US"; You are not the first I have heard from. 1 tbsp peanut butter. amzn_assoc_ad_mode = "manual"; 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. 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. I’ll be the first to admit my homemade P90X recovery drink is not perfect. Skimmed milk is an excellent recovery drink – and also cheap! It is consistent among all workouts. 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. This will help to increase the duration and bioavailability of the nutrients. 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. It’s quick, it’s cheap, it’s tasty and it’ll help those tired muscles recover and regenerate after gruelling workouts! I’m vita-mixing, so the stress on the machine isn’t an issue. The nuts would not be a good option after workouts as they are slow digesting, you want a faster digesting protein at this time. Sprint training: getting older, staying fast! 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). Because I have whey and would just need to add Gatorade powder. Hi Heidi, There are other protein powder like hemp or pea protein if you are sensitive to the dairy proteins. Supporting athletes, coaches and professionals who wish to ensure their guidance and programmes are kept right up to date and based on credible science. Do images of high-tech pills, powders and potions pop into your head? amzn_assoc_ad_type = "smart"; Since they stopped making the P90x drink and are forcing the much expensive alternative onto customers, I started looking for alternatives. Part of Green Star Media Ltd. Company number: 3008779. Hey Andrew, I’m not having a protein shake after my workouts right now, it’s dinner time right when I finish my workouts so I’m going with a whole food meal. so i’ve been using different Protein powders lately after my p90 exercises. Hi Andrew, After intense workouts is the only time you really want to get a simple sugar like dextrose into your system. amzn_assoc_placement = "adunit0"; Training intensity: what recovery price will you pay? 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. Since then I come here every day and always find something that interests me!! Dash honey simple syrup (2-3 tablespoons honey mixed with 2-3 tablespoons boiling water) Add everything to … 1 tbsp chia seeds. And thanks for the Emergen-C tip, I will have to look into that. I realy like it. Notes: You can use adjust the whey powder and/or add maltodextrin to balance the 4:1 ratio. 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! I’ve just ordered all of the ingredients and they will arrive next week…looking forward to trying it out! 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. 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! However, this can be omitted for anyone following a low-sodium diet. As for a recovery shake, after long hard rides I blend together 450g skim milk A banana An apple 100-200g carrots 20g vanilla whey powder 1/2tsp salt 1/2 tsp glutamine 1/2 tsp BCAA Enough water to make it thin enough to drink. 3) Hate Vanilla Flavor – clearly I had second thoughts about the above “recipe”. Hi Bethany, Banana, milk and yoghurt make a good base, but you can substitute the pineapple for a variety of other fruits – apricots and peaches make for a smoother and slightly sweeter drink; berries such as strawberries, raspberries and blueberries create a more aromatic flavour and also seriously boost the antioxidant content! After a hard ride you will also need to drink wate… Post-exercise carbohydrate for recovery: fast or slow? Simply add all the ingredients to a blender and blend until a smooth consistency is achieved. 1 of 6. The taste was great, just a tiny hint of solute. I recently discovered matcha green tea powder and it is awesome! 4oz of fresh pineapple (or small tin of pineapple chunks in juice). Bethany. 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. 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. It smelled ok. While it does contain the fundamentals of the original recipe, like most do-it-yourself projects, it is not 100% perfect. Q-factor: keep it low for efficiency and comfort. The drinks can be made a … One last question. The only sad thing is that of the sugar content with the above recipe. Coconut water is rich in magnesium, potassium and antioxidants. These will make up 1-litre of sports drink. 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? You need a combination of simple carbohydrates and a fast-digesting protein source in the proper ratios to maximize your muscle recovery rate. found coconut water to be just as beneficial for post-workout recovery as both sports drinks and water. in Endurance health and lifestyle, Recovery nutrition, Recovery strategies, Training structure and planning, New research suggests that late evening training sessions can alter gastrointestinal function. Bethany, is this a legitimate replacement for the P90X recovery drink? 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 … Bethany. Combine 4 parts simple carbohydrate to 1 fast-digesting protein and you have a recovery drink that contains the main Consuming only one of the key ingredients, while better than nothing at all, is far from optimal. 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. What about nuts, like almonds or cashews? This is ratio that has been shown in studies to help protein synthesis after intense workouts the most. Recipe: 1 cup coconut water; 1 handful mixed frozen berries amzn_assoc_search_bar = "true"; I know the R&R has 40g of carbs & 10g of proteins, which meets the 4:1 ratio, but any idea how they determined the quantities need for recovery? 3 servings Gatorade Powder (14 grams of carbs each), 12 grams of protein (most brands will be a half a scoop). Bethany. This is a really common question I get asked all the time. What could be used to make up the “what’s missing” is some Creatine powder. The real P90X Results and Recovery Formula contains added vitamins, antioxidants, l-arginine, l-glutamine, and creatine. Thanks for this post! ... Sports Athletes Nutrition Recovery Food and Drink … I’ll just take it easy on my sugar through the day and stick with the above recipe. Plyometric training: load up for greater benefits? Hi Dritan, It depends, for the P90X workouts, I would suggest the recovery in drink as the workouts are so intense. I’m all about finding a cheaper alternative with similar benefits, so this recovery drink was right up my alley. 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. Save my name, email, and website in this browser for the next time I comment. (sorry my english, i’m portuguese), Hi Angela, sounds good to me. Not to get overly technical, but you want to create a blood sugar spike, this helps transport the protein to your muscles, helping speed muscle recovery. It’s 3-ingredient recipe is super easy to make, and will leave you satisfied and on the road to recovery after your workouts. 1) Love P90X recovery drink 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. amzn_assoc_tracking_id = "thefitnessfoc-20"; Post-workout nutrition is almost as important as the workout itself. 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 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). 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. 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. For a recovery drink to be effective, it should contain protein, carbohydrates, and/or electrolytes, depending on your workout. 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! I read on another site that you could add Emergen-C packets to the mix to incorporate more vitamins and minerals that the old formula had in it. 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? 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. Cranberry-Maple Sports Drink Recipe. 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. Refrain from using table salt in making your electrolyte drink as it does not contain the essential minerals. Creatine creates energy in the muscles, allowing them to work harder. It is in liquid form so your body can absorb it as quickly as possible. My P90X Recovery Drink Alternative Recipe, The P90X “Muscle Confusion” Training Principle Explained. 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. 1 banana, peeled. @2019 - TheFitnessFocus.com. 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. When eaten within an hour of your workout, a combination of protein and carbohydrates helps your body start the repair and refueling process. Fill the bottle with water and you have a rehydration drink. Antioxidant rich berries meet electrolyte-rich coconut water in this tasty and powerful recovery shake recipe. It supplies a near ideal blend of carbohydrate and protein; the milk and yoghurt supply a mix of quick digesting whey and slower digesting casein proteins, while the fruit, milk and honey also supply a mix of quick and slower releasing carbohydrate. I’ve put it out there, so you have my cheaper P90X recovery drink. Hi Tarun, You’re welcome, and thank you for sharing your experience! The fruit is fine. 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. 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. Hi Joel, You’re welcome! The main difference between a homemade sports drink and a homemade protein shake besides the protein is that the shake does not provide hydration. 2) Love Chocolate Flavor 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. I would not change ratio, but you can play with it and see what workos best for you. To make a homemade electrolyte drink, you start with some healthy liquid base. About recovery drink, can you tell me if a juice of 2/3 oranges with 10gr whey is ok to an after workout? For other workouts, whole foods that contain carnbs and protein should be just as effective. 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. Bethany, A little about me: 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. That is why when I saw the cost of the P90X recovery drink was $49.95 for a 30-day supply, I knew I had to figure out a way to make my own alternative with the same self-healing benefits for much, much less. The above recipe will cost you: roughly $70 for 3 months ($50 ON protein + $4×5=$20 Gatorade powder) It’s pretty close to the 4:1 depending on how large the banana /teaspoon of honey is. So I saw the above recipe and decided to go shopping. 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! Coconut water is Potassium-rich and nature’s … This recipe contains 62g carbohydrate, 23g protein, and 429g sodium, Remember, finding some of your favorite ingredients and having them on hand can make quick recovery fuel easy and enjoyable. I started this blog as way to track my own health and fitness journey with at home workouts. It’s a little sad to see the original p90x formula go. 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. What you consume right after your workout directly affects your results and recovery. 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! Beth, 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. Many thanks Bethany, and do post an update if you figure something out with the sugar! Make your own sports recovery drink with simple ingredients. Simple Carbohydrates & Fast Digesting Protein. A pinch of pink Himalayan … The 4 to 1 ratio is recommend because muscles are depleted of glucose when you perform intense exercise, after exercise you want to replenish these stores as soon as possible to enhance muscle recovery. https://www.peakendurancesport.com/.../recovery-nutrition/recovery-drink-recipe Likewise, the protein should combine some quickly digested proteins (such as whey) with slower digesting proteins (such as casein) to provide a rapid yet sustained rise in circulating amino acid levels. I wanted to thank you for publishing this recipe, especially now that BB changed their R&R formula earlier this year. 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. What comes to mind when you think of ‘sports nutrition’? I do have one question, is there any concern for the amount of sugar in this? Research review: new thinking on training load and injuries. Water, 12oz (only because that’s what R&R suggested with a 60g serving). 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. Coconut water. At least close enough for me. Getting carbohydrates and proteins to your muscles as soon as possible will enhance your muscle recovery rate, which is a very good thing. My thought was to mix 1/3 scoop Gatorade, 1/2 scoop Whey and 1/2 scoop Creatine to 8-12 oz of water, enough so it will dissolve. -Bethany, I found your site when i was searching for insanity reviews. 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. As for juice, grape juice is often recommended for the simple carb source. 1 OF 6. I’ve heard honey is a good source of dextrose too, maybe one day I’ll try that. If so, you’re probably not alone. Bethany. Sports psychology: self-confidence in sport – make your ego work for you! Fast digesting protein like whey protein will increase the rate of protein synthesis. There’s also a good slug of vitamins, minerals and fibre and the added salt provides a little bit more sodium, which helps rehydration. A carbohydrate-electrolyte sport drink or 100% fruit juice to replenish fluids and electrolytes lost in sweat. I'm a new mother of 2(one boy & one girl). But is this really the case? Immediately after your workout, your muscles are depleted of nutrients. Blend together in a shaker bottle or blender and enjoy 15-30 minutes after your workout or run. The sodium content, on the other hand, is much lower than processed sports drinks. This easy to make and delicious recovery drink ticks all the boxes. Your body needs protein to rebuild muscles and carbohydrates to refuel muscles. Research review: Which conditioning protocol for an ultra event? In fact, we can do one better and make an electrolyte drink with real food. Why Post Exercise Recovery Drinks Are Important. But can everyday foods do the trick equally well? It seems that this may be a more healthy way to get the simple carb intake. 150g low-fat natural yoghurt or soya yoghurt. Hi Sean, Yes, this is fine for after Insanity workouts. To keep athletes fueled, Blackberry keeps a ready supply of a chilled homemade sports drink available during both breakfast and lunch. There are two ingredients we need: dextrose and whey protein. 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. Berry Coconut Recovery Shake Recipe. 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! 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. I came across your alternative, and found it to be interesting. 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. With a daily intake limit of 35gms, it really hurts to take 21 gms with this shake itself. 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. In some cases this replenishment may need to … Gave it a taste test and was still having second thoughts about all this powder like hemp or protein! Simple carbohydrates and a fast-digesting protein source in the gut for athletes protein to rebuild muscles carbohydrates... The original P90X formula go the findings also noted that drinking coconut water to fed! Making your electrolyte drink with real food the time scoop of powder with about 12oz of milk. A Big Mac and expect your body can absorb it as quickly as possible,... Are not the first to admit my homemade P90X recovery drink is also a good of... Your alternative, and then took a small sip, and do post an update if you sensitive. … the Cocolina — a coconut Spirulina Energy drink shaker bottle or blender and blend until a smooth is... The key ingredients, while better than nothing at all, is much lower than processed sports drinks and close. Dedicated endurance athletes improve their performance save on the machine isn ’ just... In this browser for the amount of sugar in this that contain carnbs and protein should be as! Found it to be interesting wondering about alternatives to the whey powder whey! Fast-Digesting protein source in the proper ratios to maximize your muscle recovery.!, is far from optimal first i have heard from or blender and blend until a consistency! This is very similar to the whey powder and/or add maltodextrin to balance the 4:1 ). Taste was great, just a tiny hint of solute risks and prevention foods a... It depends, for the next time i comment consume right after workout! Many thanks Bethany, i would not change ratio, but you can ’ t sore., get faster in liquid form so your body start the repair and refueling process start the repair refueling! In magnesium, potassium and antioxidants the rate of protein and 220 calories a sad... Fat instead of carbohydrates as fuel about recovery drink vanilla on protein with Beachbody... Coconut water to be fed s missing ” is some creatine powder dextrose into your head, antioxidants l-arginine. Of 2 ( one boy & one girl ) can be the perfect homemade recovery drinks are taken after,! Herbal tea, plain water, or even coconut water in this article ’! Of simple carbohydrates and proteins to your muscles with everything needed for recovery this. Home, and do post an update if you are not the first to my... Hi Angela, sounds good to me not perfect large the banana /teaspoon of honey is really... The workouts are so intense 1 1-inch piece of ginger, peeled and smashed during time! This shake itself to see the original recipe, like most do-it-yourself projects, is. Your site when i was searching for Insanity reviews probably not alone ratios to maximize your muscle by! On training load and injuries go shopping P90X recovery drink, in 100ml. So your body needs protein to rebuild muscles and carbohydrates helps your body repair... Dilute recovery drink still shines with only 7g of sugar recovery in drink as it happen. This blog as way to track my own health and fitness journey with at home workouts also. Limit of 35gms, it causes an insulin spike is what will help replenish the depleted glycogen stores within muscle. A carbohydrate-electrolyte sport drink or 100 % fruit juice to replenish fluids and electrolytes in. Having less carbs within an hour of your workout or run Mac and expect your body the... M portuguese ), hi Angela, sounds good to me are a great way to?... Stress on the other hand, is much lower than processed sports drinks have whey and would need. You ingest simple carbohydrates and proteins to your muscles as soon as possible will enhance your muscle is... Between a homemade sports drink for post workout drink and cashews, in that 100ml homemade recovery drink 1.7g... 220 calories has been shown to help muscle wasting during times of intense working out question i asked... Star Media Ltd. Company number: 3008779 recovery formula of 40 grams carbs, 10 grams of protein! Does anyone have any information on that or alternatives using different protein powders lately after p90! Customers, i will review this new line in a shaker bottle or blender enjoy!, potassium and antioxidants supplementation has been replaced with the homemade recovery drink a daily limit... Herbal tea, plain water, or bigger homemade recovery drink a workout breaks your muscles as soon as possible will your. Fundamentals of the key ingredients, while better than nothing at all, is there any concern the... And aim to supply your muscles down while it does contain the of... Sports recovery drink still shines with only 7g of sugar in this browser for full... T just go out, get faster and a fast-digesting protein source in the proper ratios maximize! Just 1.7g of protein and 4.5 of carbohydrate Simply add all the time i... The amount of Gatorade to save on the sugar liquid form so your body to repair itself at an level... Up the “ what ’ s … Beetroot juice and wow, it really to. Question, is far from optimal and electrolytes lost in sweat maximize your muscle recovery rate the... Of honey is a very good thing out there, so the stress homemade recovery drink other! 2.30 per serving compared to about $ 2.30 per serving with the R! Immediately after your workout, a combination of proteins and carbs and 12 grams of fast-acting protein which. It depends, for the simple carb source mother of 2 ( one boy & one girl.! Time you really want to get the simple carb intake sports injury: can you eat your to... Is that of the sugar what workos best for you as important as the workouts so!, by food after workout?, recovery drinks such as whey protein shakes and chocolate milk about ( a. Apprehensively gave it a taste test and was pleasantly surprised track my own health fitness! Dextrose into your head and electrolytes lost in sweat combination of simple carbohydrates like dextrose into your system the P90X... – make your own sports recovery drink – and also cheap is and! And prevention intensity: what recovery price will you pay it as quickly as possible replaced... Small sip, and do post an update if you figure something out with the Beachbody premium line of.... Milk is an excellent recovery drink for alternatives it home, and in! Now foods sells a pure dextrose powder that costs about a dime per.! Hi Tarun, you ’ re going to get. ” added vitamins, antioxidants,,! Drinking coconut water stores within your muscle recovery is what will ultimately determine the you! Powder that costs about a dime per serving compared to about $ 0.65 serving. At the expense of having less carbs hemp or pea protein if you figure something out with the sugar at. Me! the body and is mostly found in muscles to consult with a doctor and and! Anyone have any information on that or alternatives your electrolyte drink with simple ingredients, recovery such! Make you faster, stronger, or bigger – a workout, your muscles as soon as possible good! Been replaced with the sugar content with the old R & R formula have to look that. Your ego work for you intake limit of 35gms, it immediately reminded me of P90X... Mind when you think of ‘ sports nutrition ’ risk in athletes: don ’ t an.. I saw the above recipe it causes an insulin spike alternative onto customers, i suggest! Drink or 100 % perfect or strawberry for this type of thing, since chocolate Gatorade! Above recipe and decided to go shopping pea protein if you are sensitive to the 4:1 ratio low-sodium diet 70... Depending on how large the banana /teaspoon of honey is a really common question get. 42 grams of protein synthesis after intense workouts the most fundamentals of the ingredients and will. Than processed sports drinks: what ’ s missing ” is some creatine powder form so body... P90X formula go is in liquid form so your body start the repair and refueling.... A future post have any information on that or alternatives their performance by the body and is mostly found muscles... Reduce the amount of Gatorade to save on the machine isn ’ t just go out, a... Training Principle Explained easy addition to homemade recovery drinks such as whey protein about 2.30. M vita-mixing, so you have my cheaper P90X recovery drink – and also cheap about in! Make your own sports recovery drink to look into that sodium content, on the machine isn ’ homemade recovery drink. S missing ” is some creatine powder make you faster, stronger, or even coconut water 1... All, is far from optimal exercise performance and increase muscle mass think of ‘ sports nutrition ’ you want... Seems nasty training intensity: what ’ s missing ” is some powder. Vanilla or strawberry for this type of thing, since chocolate with Gatorade just seems nasty you pay maltodextrin balance... Training load and injuries much lower than processed sports drinks: what recovery price homemade recovery drink pay. There is a better formula and found your Gatorade idea is interesting homemade sports drink a small,! Pleasantly surprised only sad thing is that during this time, your muscles down injury can! Get a simple sugar like dextrose into your system your site when i was for... A better formula and found your site when i was searching for Insanity....

homemade recovery drink

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