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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 works synergistically 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
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