What you eat and drink after training plays a huge role in how you recover and adapt to the session - yet so many athletes overlook the importance of this. When it comes to replenishing your body after a gruelling training session, recovery drinks can be a valuable tool in your arsenal.
Designed to provide the necessary nutrients, these convenient beverages offer athletes a quick and efficient way to refuel, rehydrate, and repair. Here, I’m going to take a deep dive into when and why you should consider a recovery drink, and probably most importantly, what should go in it!
When should you use a recovery drink?
Let’s start with ‘when’, because it certainly isn’t necessary to be reaching for a recovery shake after every single session – despite what the Instagram Influencers might have you believe!
When you might consider using drink to help support recovery ultimately depends on several factors:
A good rule of thumb is this: If it is going to be more than 1 hour before your next meal or snack, then opting for a recovery drink is a great way to kickstart recovery. If you’ll be eating soon after finishing your session, then getting the right nutrients from food to optimise your recovery will be sufficient.
Why should you use a recovery drink?
You’re probably already thinking of at least one session in the week where a recovery drink might help you better recover from training. So, let’s now explore why you might benefit from having a beverage ready to go after your workout.
Intense endurance exercise, such as swimming, cycling, and running – and even some strength workouts - will lower glycogen (carbohydrate) stores in your muscles, as well as induce some small tears and damage to muscle fibres. Replenishing those muscle glycogen stores requires the consumption of carbohydrate, and repair of muscle fibres needs amino acids from ingested protein.
The first hour or so after training is a really important time to consume both carbohydrate and protein because the body is essentially ‘primed’ to absorb and use/store these nutrients.
Muscle glycogen replenishment happens at a high rate in the hour after exercise due to increased sensitivity of muscles to the hormone insulin, which increases in the blood when we consume carbohydrate and helps glucose be taken up into the muscle. After a hard and/or long session, muscles can also be in a glycogen-depleted state, making them more receptive to glucose uptake through a mechanism independent of insulin. In simple terms, following exercise more glucose is drawn into muscle because there are two systems operating to make this happen. Once in the muscle, the glucose is more rapidly converted to glycogen because after exercise there is also heightened activity of glycogen synthase, the enzyme responsible for making glycogen.
If you consume some protein with carbohydrate, then this effect is enhanced even more! Studies show that consuming carbohydrate and protein together lead to high muscle glycogen replenishment than carbohydrate ingestion alone.
And of course, simply consuming protein following exercise is a good thing to do anyway because protein provides the amino acids that the body needs to repair muscle and for the process of adaptation (e.g. building new muscle fibres or mitochondria to support energy production).
What should go in a recovery drink?
Hopefully at this point it’s fairly obvious that both carbs and protein should be included in your post-session beverage!
The optimal amount of carbohydrates in a recovery drink for athletes ranges from 0.8 to 1.2 grams of carbohydrate per kilogram of body weight. The majority of these carbohydrates should usually be relatively simple (e.g. glucose, fructose), but some drinks will include more complex carbs too. And this is OK, because the simple and complex carbs will be absorbed at slightly different rates, providing substrates for both immediate and sustained recovery.
Ideally, your drink will also have at least 20g of protein, as research suggests this is optimal for stimulating muscle repair. The type of protein also matters - whey protein is one of the most effective sources due to its high bioavailability and essential amino acid content. For plant-based athletes, pea protein and soy protein are good alternatives.
And together, the ideal carbohydrate-to-protein ratio of the drink should be 3:1 or 4:1. This combination ensures sufficient glycogen replenishment while supporting muscle repair and recovery.
Check out the graphic below to see how your favourite recovery drink stacks up.
Note how many of these recovery drinks focus on protein, but seem to forget that carbs are often a higher priority for endurance athletes!
Chocolate milk as a recovery drink
Among the various options available, chocolate milk has gained popularity as a recovery drink for athletes – and with the Total Endurance Nutrition team! It combines the essential nutrients of carbohydrates and protein in an easily accessible and delicious package. Chocolate milk provides an ideal 3:1 carb-to-protein ratio and contains other valuable nutrients like calcium and electrolytes.
Studies have demonstrated that consuming chocolate milk after exercise can enhance muscle glycogen replenishment and promote muscle protein synthesis, leading to better recovery and improved performance. It’s also an affordable and widely available option compared to commercial recovery drinks.
What’s the message?
Understanding how to choose the right recovery drink is a critical aspect of your training regimen. These beverages provide a convenient and efficient way to refuel, rehydrate, and repair your body after intense workouts.
By considering the carbohydrate and protein content, opting for high-quality protein sources, ensuring your recovery drink contains electrolytes, and consuming it at the optimal time, you can enhance your recovery process and optimize your performance as a triathlete.
Remember, the right recovery drink can vary depending on individual preferences, dietary restrictions, and training goals. Experiment with different options and consult with a sports nutrition professional to find the perfect recovery drink that suits your needs. Choose wisely, recover effectively, and excel in your athletic pursuits.
Written by Dr Sam Shepherd
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