By Jeff Rocco, M.D.
Bob Seebohar has discussed the importance of Post-Workout Nutrition in an earlier Coaches’ Corner. The discussion of post-workout nutrition continues with a breakdown of the components of 7 popular recovery drinks and some key points to consider when choosing your recovery drink.
Recovery Drink Comparison Chart
Recovery Drink Comparison Chart_2009 (includes Hammer Gel Recoverite)
Athletes train with the purpose of improving performance. Training sessions are designed to stress the body beyond its baseline homeostatic condition. The specific adaptations that occur because of training depend on the type of training, the intensity of training, the individual and the pre/during and post workout nutrition. [See Energy and Electrolyte Drink Comparison for nutritional considerations during training.} Work is done during training, and almost every system in the body is involved with that work. Aside from the obvious muscular, circulatory, and respiratory systems, the nervous system, skeletal system, integumentary system, and digestive systems are all hard at work during training. Calories are consumed, heat is generated, fluids and electrolytes are lost, free-radical oxidative stress is generated, and tissues are broken down. All of these systems need to be restored before the next training session. If training continues without adequate recovery, then overtraining results and the athlete’s performance begins to decline. The length of time it takes to recover properly can be minimized if the appropriate nutritional building blocks are consumed immediately following a training session (within 30 minutes has been supported as the optimal timeframe by the literature). Nutritional deficiencies may even prevent recovery from ever happening, and thereby an optimal performance is never attained.
Beverages are ideal for recovery nutrition because gastric emptying and intestinal absorption of nutrients is faster for liquids than for solids. The fluid component of the beverage will also facilitate rehydration.
Carbohydrates are a key component for energy AND recovery. Carbohydrates are stored in the muscles and the liver as glycogen. Exercise (both aerobic AND anaerobic) consumes glycogen. As indicated above, the optimal time for repletion of glycogen is immediately following exercise. During the first 30 minutes following exercise consumed carbohydrates are more readily stored as muscle glycogen, as opposed to being stored as fat. Muscle glycogen is replenished more effectively when carbohydrates are consumed in conjunction with protein. High glycemic index carbohydrates are absorbed quickly and prompt an insulin response, which also plays a role in muscle building and recovery.
Glycemic index relative scale:
Maltose>Glucose or glucose polymers (maltodextrin)> Sucrose>Honey>Lactose>Galactose>Fructose
Look for a dose of 50-100g per serving of high glycemic index carbohydrate in a recovery beverage. Bottom line- carbs are GOOD!
Proteins are the building blocks of every tissue in our bodies. Protein is critical to repair damaged tissue. Athletes need more protein to repair damage done by hard training and to build and maintain more lean muscle. Whey protein is a common protein source in most supplements. Whey protein isolate and whey protein hydrolysate are more readily absorbed and bio-available than whey protein concentrate. Again, rapid absorption is critical for better recovery. Look for a dose of 10-20g per serving of protein.
Amino Acids are the building blocks of proteins. Glutamine is an amino acid found throughout the body and is critical to athletes. Glutamine aids in recovery, glycogen storage, and supports the immune system. During stressful training intramuscular glutamine stores can become depleted by 40%. Look for a dose of 6g per serving of glutamine. Branched-chain amino acids (leucine, isoleucine, and valine) are essential amino acids and cannot be made by the body. If an athlete’s diet is deficient in branched chain amino acids the body will break down muscular tissue in order to acquire them. Branched chain amino acid supplementation has also been shown to improve exercise endurance. Look for a dose of 4g per serving of branched chain amino acids.
Electrolytes are critical to every cell in the body. Electrolytes are lost primarily through sweat during exercise. See Shawn Dolan’s article for “The Complete Electrolyte Story”. The electrolyte story is more than just Sodium and Chloride. A recovery beverage should also contain significant amounts of Potassium, Calcium and Magnesium.
Antioxidants counter the damaging effects of intense exercise and the resultant free radicals. Athletes experience more oxidative stress than sedentary individuals. Oxidation from free radicals causes damage not only to cellular membranes and DNA, but may also impair aerobic metabolism. Vitamins C and E are good dietary sources of antioxidants. 400 mg of vitamin C and 400 international units (IU) of vitamin E are good doses to have a significant antioxidant effect.
As you can see, recovery is a complex process. Choosing your recovery drink carefully will maximize your training and speed you along on your way to the podium.
September 8th, 2008 at 10:22 am
Great article, thanks. I’ve read some things about milk being a good recovery drink. How does that compare?
September 18th, 2008 at 7:43 am
12 oz of skim milk has about 120 calories, 13g of milk protein, 19g of carbohydrates–not so rapidly absorbed, 190mg of sodium, and a good dose of Calcium. As you can see this is pretty good on the protein, low on the sodium and low on the carbohydrates. While not optimal, milk is an ok recovery beverage if an optimized beverage is not available
April 3rd, 2009 at 4:28 pm
the comparison chart made that shows the seven drinks has a major problem with the calories for “recovery” and “R2″. The cytomax recovery shows 18g carbs, and 26g protien. There is no fat so the calories should be 176, but they are 348. So your comment that the calories is effective for a complete recovery is correct if the calories are correct which means that the 18g of carbs is not correct, maybe you only got the fructose and they added others??? The proper ratio of carbs to protien is somewhere between 2:1 and 4:1 depending on who you get the info from and I can’t see cytomax not knowing this.
I can’t even find that drink on their website or I would have checked the numbers. This whole topic is such a pain to try and find out who makes what and why everyone claims to have the perfect ratio when everyone has a differe ratio. I just have such a problem with paying $2 for a drink that if I take the time to figure it out could be made in my kitchen for less than a quarter. Its just the time it takes to do the research is inordinately long.
I am thinking about making a list of several basic ingredients that work toward the ideal ingredients to make a perfect post-exercise drink to aid in recovery time. Any ideas on a few list of ingredients that are a must?
April 6th, 2009 at 7:41 pm
brianthinagain,
Thanks for your post. We were hoping the comparison made it easier, so you would not have to do your own comparison. But to clarify, the Cytomax recovery drink in-fact has 176 calories coming from FAT. Because we did not use fat as one of the key components to recovery nutrition, it was omitted from our review, though we still compared the full caloric quantity. You can certainly make your own recovey concoction at home and could easily come up with a protein/carb ratio that is similar to recovery drinks. What you would have great difficulty in is adding the glutamine, Branched Chain Amino acids, all five electrolytes, key antioxidants and various other viamins and minerals. Furthermore, Ultragen works so well because its designed to get absorbed really, really fast. So, unless you went to the healthfood store and purchased the highest quality whey protein isolate and hydrolyzed whey protein, the appropriate carbohydrates and all the other individual components, you will have difficulty formulating a drink that actually gets absorbed in 10 minutes. By that point it would also cost you far more than a quarter.
May 13th, 2009 at 7:26 pm
I just reviewed Ultragen vs. other recovery drinks and Ultragen seems to be the best of the mix. The only drink I wish were included in the list was Hammer’s Recoverite which from what i have heard is one of the better recovery drinks. I have actually used this before and thought it was decent, but now having switched over to all First Endurance products mostly because of the science and studies showing them to be superior. Was there any reason why Recoverite was not on the list? Thanks, Pat O
May 14th, 2009 at 10:53 am
Pat O,
I have updated this blog post. Near the top you will see a new link that includes a review which includes Hammer Gels Recoverite. In this review I also deleted some older products which are no longer on the market. I hope you find this useful.
May 14th, 2009 at 8:12 pm
Thanks for the update Robert. The chart pretty much says it all. But to summarize: Recoverite is a good source of quality protein. It falls short in the absorbability and quantity of carbohydrates, branched chain amino acids, quantity of glutamine, and in electrolytes.
June 16th, 2009 at 12:25 am
Hi,
I have a teenage son who is about to turn 15. He is getting ready to start the PX90 work out program (by choice). My question is should he be taking recovery drinks, and if so what would be best. I read the review/ comparison list of drinks and saw the best reviews to be for the Ultragen. Although I am not a fitness guru, we are an active family. I want to make sure that my son isn’t taking something he doesn’t need. Any and all suggestions are welcome. Thanks!
June 19th, 2009 at 6:52 am
Building the muscle and gaining the fitness that your son wants requires hard work and nutrition. A recovery drink containing quality protein, rapidly absorbed carbohydrates, and electrolytes jump starts the anabolic process. Personally, I use Ultragen for either intense workouts (such as weight training), or for sessions lasting longer than one hour. Ultragen helps reduce my sense of fatigue and to reduce late onset muscle soreness. Better recovery allows more effective workout the next day.
June 30th, 2009 at 9:19 pm
I have read that the best recovery drink would be spaced between 2 drinks. The first one immediately after your workout, which would include your high GI carbs, amino acids and vitamin/minerals/electrolytes. The second drink would be consumed 30 minutes later and would be a pre-digested hydrolyzed whey protein. The only reason recovery drinks includes both the carbs and the protein is for convenience, because most people would not bother with the prescribed process. Is this true?
July 1st, 2009 at 2:00 pm
Dave,
EXCELLENT question.
There is no doubt some theorize that your body is at its most anabolic state about 1-3 hours following long hard exercise. Meaning, during this time it is attempting to re-build torn muscle, hence a higher protein content is advisable. Most of this is based on our understanding of exercise physiology and there is no evidence that I am aware of that clearly proves consuming protein at a later time would produce any measurable improvements.
Now, adding protein to a high glycemic meal or snack no doubt reduces its glycemic index meaning the entire mix gets absorbed slower, but this is only true with complete animal proteins that still have the fat and carbohydrate attached to the molecule. So trying to eat high glycemic white rice along with beef or tuna following exercise is OK, but dose greatly reduce how fast this meal will get absorbed. Highly purified whey protein isolate or hydrolyzed whey protein have little if no affect on glycemic index. So when these are included in a drink like Ultragen, the entire mix still gets absorbed very, very fast. Some studies do suggest glycogen replenishment is even greater with the addition of protein as it improves glycogen resynthesis.
When I worked with Tour de France Pro Cyclist Levi Leipheimer on his diet, we did focus on a high glycemic recovery drink immediately after exercise and 1-3 hours later a meal with a high quality protein content in order to take advantage of this anabolic state. He has had great results and to this day still uses this concept.
To summarize, we stand behind the evidence and physiology we understand and include 20g of high quality protein in Ultragen. Since all the carbohydrates come from glucose (the highest glycemic index carbohydrate available) we know the drink is being absorbed very, very fast. Furthermore the ingestion of protein, glutamine and BCAA’s during this time can play their role to repair torn muscle tissue and improve immune function for hours. But consuming another high quality protein 1-3 hours later certainly cannot hurt.
Thoughts?
July 2nd, 2009 at 8:46 pm
Thanks Robert for the quick and very informative reply. It’s refreshing to see a company that is all about putting the best product out there and that has such great customer service.
I believe that I may be cutting hairs, but in our sport(s) that could mean all the difference. So, as a result, I have decided to spend some time experimenting. I’m sure you would agree that everyone is different and that we all metabolize foods in gernerally the same way, but definitely differently. I seem to have a tougher time with proteins and fats, but burn carbs like they’re going outta style…Italian-grew up eating a 1/2 pound a pasta ever day!
So far I have spent 2 recovery days consuming 60 grams of high GI carbs, EAA, vitamins/minerals and electrolytes in my first “meal”. I followed this up 30 minutes later with a 20 gram protein shake that contained very few carbs. Then within the 2 hour window consumed a “normal” balance meal. I have to say that my recovery has been noticeably quick. I will continue this regimen until I receive all of your products. Once I do, I will try the prescribed “beta” and report back.
By the way, it’s interesting following the technology and just curious what your thought is on Waxy Maize? It doesn’t cause the insulin spike that we have always looked for in a recovery drink, but the people touting it say this is a good thing. You avoid the insulin spike and you get quicker glycogen replenishment and transport of other nutrients, such as, EAA’s, vitamins, minerals, eectrolytes, etc. A win-win in their eyes. I have heard opposition to this theory/idea as well.
Your thoughts?
July 3rd, 2009 at 7:52 am
Recovery is a process that does not occur at a single point in time. High glycemic index carbohydrates stimulate insulin. The insulin response during the first hour after exercise is the key to replenishing muscle glycogen stores, rather than storing energy as fat. Insulin also gets the ball rolling for muscle repair and building. Recovery continues later as additional nutrition comes into the body. We call this a meal. Amino acids, protein isolates and hydrolysates, and high glycemic index carbohydrates are absorbed quicker than whole proteins and lower glycemic index carbohydrates. Rapid absorption and subsequent insulin response are key to jump start the recovery process in the first hour after exercise. Your body has insulin dependent transport mechanisms that get amino acids and carbohydrates into the cells.
Avoiding the insulin response will not result in faster glycogen resynthesis.
Regarding waxy maize: Carbohydrate polymers cannot be absorbed as rapidly as dextrose. I found a summary of waxy maize written by Will Brink with good, scientific references here:
http://www.brinkzone.com/articledetails.php?acatid=3&aid=139
Be careful of nutrition claims made in body building literature without scientific references.
Additional nutrition supplied later comes in the form of whole proteins and lower glycemic index carbohydrates.
July 3rd, 2009 at 8:20 am
Jeff summarized nicely. You may also have interest in a new innovative approach to fueling. Check out our new article Low-Cho training, by Neal Henderson.
http://blog.firstendurance.com/2009/07/low-cho-training/
Let us know if you have further questions.
July 4th, 2009 at 6:31 pm
Robert and Jeff,
Great stuff! Again, I really appreciate all of the feedback.
And, Jeff, it’s funny that you mention the body building literature…my approach is definitely a little different than the pure endurance ahtlete…aside from being a cyclist (mtb and road) and runner, I’m also a rock climber/boulderer. As a boulderer, I’m interested in explosive upper body strength as well. I do follow the body building industry, but definitely take everything I read with a grain of salt. As ridiculous as that industry is, it is simialr to this in many ways. Just really slimy! Ha!
Thanks again!
July 11th, 2009 at 8:14 pm
A question about the osmolality of the post workout recovery drink…why is Ultragen recommended at such a high percentage and not the 6-8% of EFS? Sorry if this has already been covered.
July 13th, 2009 at 10:48 am
Dave,
Because your heart rate is elevated during exercise absorption of fluids are limited. A 6-8% solution is what is considered ideal concentration for hydration while exercising. While at rest, which is when you would consume Ultragen, this 6-8% concentration does not apply.
Realize that the science of absorption is constantly evolving and it is equally, if not more important to focus on the content of the drink more so than the solution concentration. IE: A 8% fructose solution does not absorb at the same rate as an 8% glucose solution. Because of this evolving science, there is mounting evidence that a 6-8% solution may not be ideal under certain circumstances.
July 15th, 2009 at 9:14 am
Excellent Robert. I would add that in addition to heart rate, the oxygen demand of exercising muscles diverts cardiac output to the muscles and away from the gut. During recovery, a larger percentage of cardiac output is available to perfuse the gut and therby absorb nutrients.
August 11th, 2009 at 6:27 pm
Looking for a good recovery drink but as a diabetic i am very concerned about the high levels of sugar included in many of these products. Any suggestions?
August 12th, 2009 at 2:24 pm
Josh,
Many diabetics have used Ultragen with great success. Because Ultragen is used only immediately following workouts, your blood sugar response is less of an issue. Typically you will finish your workouts a bit depleted, so your use of Ultragen works to replenish lost stores. For diabetics its a good idea to follow your Ultragen use with a low glycemic snack like nuts or olives about an hour after use.
IronAndy is an Ironman Triathlete a diabetic and uses Ultragen in his training. Below is his site and I am sure he will gladly give you some tips based on his experience.
http://livingwithoutlimits.diabetes-shoppe.com/site/
August 13th, 2009 at 7:01 am
Josh, while endocrinology is not my area of expertise in medicine, I will venture a few additional comments. Robert is correct when he says you will be depleted after exercise. I am assuming you are a type I diabetic and use insulin. Yes there is a good dose of sugar in Ultragen, however, it is all from dextrose and the dose is the same every time. You should be able to experiment by taking your blood sugar at the end of exercise, consuming ultragen and dosing insulin at the same time. Then check blood sugar an hour later. Because you are depleted, I would recommend dosing a SHORT ACTING insulin about half of what you normally would to cover the 60g of dextrose. You will be able to eventually know exactly how much insulin you need to cover your recovery beverage.
A type I diabetic who has no islet cells and doesn’t produce insulin will not be able to take advantage of the insulin dependent transport mechanisms that are key to recovery. Exogenous insulin along with high glycemic index carbohydrate should greatly improve your recovery process.
August 13th, 2009 at 12:56 pm
Andy Holder, a Type 1 diabetic, Ironman Triathlete and founder of IronAndyfoundation.org a non profit awareness for diabetic athletes has agreed to moderate a group on our Team.Firstendurance.com site. Here you can get great knowledge how to best use products and foods to help you train and race.
http://bit.ly/V1ctD
September 23rd, 2009 at 2:33 am
How would you compare P90X to Ultragen? Are you connected to the company that makes Ultragen in any way? Shouldn’t a small amount of creatine be added to a recovery drink for weight training?
Sincere thanks,
Doug
September 25th, 2009 at 9:27 am
Doug,
P90X is a video training workout to build muscle. It has nothing to do with endurance recovery and therefore cannot be compared to Ultragen. Ultragen was designed for recovery from the rigors of endurance training, not from weight lifting.
February 3rd, 2010 at 12:48 pm
Been searching for information just like this thanks for getting it out there.