Tuesday, November 10, 2009
Yikes, I'm Out of Recovery Drink!
What can you find in your cupboards when you had such a great run that you decided to go not just a little extra, but a lot? You arrive home exhilarated but in need of replenishment only to find an absence of recovery drinks? This year, 2 home remedies have been touted in the media. The first study completed by the University of Texas on triathletes and cyclists used breakfast cereal. Muscle biopsies and blood samples showed muscle glycogen and protein synthesis for repair using cereal and milk was equal to that of sports drinks. The second study completed at James Madison University on soccer players used chocolate milk. They found equal or superior muscle recovery when compared to a high-carbohydrate recovery beverage of the same amount of calories. No cereal or chocolate milk? Have a banana and a glass of milk for a carbohydrate and protein equivalent to a Cliff Bar. Remember, recovery foods and beverages should be a 4:1 carbohydrate: protein ratio and consumed within 30 minutes of your exercise when enzymes are most active and blood flow is greatest. Don’t start your next work out fatigued, recover!