homemade recovery drink

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. Immediately after your workout, your muscles are depleted of nutrients. Bethany. I mean, i know that the Gold Standard whey is a favorite by many, but is adding in all the simple, sugar carbs from the Gatorade an appropriate mix? 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. amzn_assoc_marketplace = "amazon"; My P90X Recovery Drink Alternative Recipe, The P90X “Muscle Confusion” Training Principle Explained. Since then I come here every day and always find something that interests me!! Homemade protein shake recipe. Would it be worth while to reduce the amount of Gatorade to save on the sugar, at the expense of having less carbs? I’ve been wondering if there is a better formula and found your Gatorade idea is interesting. Older athletes: don’t get sore, get faster! Q-factor: keep it low for efficiency and comfort. 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. Can probiotics protect post-marathon immunity? In a nutshell, recovery drinks need to supply the right combination and ratio of carbohydrates and proteins, at the right time, and in a form that’s convenient to prepare, easy to drink and rapidly assimilated. Save my name, email, and website in this browser for the next time I comment. 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 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. Simply add all the ingredients to a blender and blend until a smooth consistency is achieved. Beth, When you ingest simple carbohydrates like dextrose after a workout, it causes an insulin spike. So I saw the above recipe and decided to go shopping. This comes amazingly close to the real thing! 2 sprigs mint. amzn_assoc_asins = "B000QSNYGI,B002JNM8YM,B002DYIZEO,B000GIUQR8"; My hope is to inspire and motivate you to take 100% control of your health, your fitness, and your goals in life. Click the link to my blog for the full recipes: 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. okay, thank you for all the info! For other workouts, whole foods that contain carnbs and protein should be just as effective. This easy to make and delicious recovery drink ticks all the boxes. This natural electrolyte drink is loaded with the vitamins, minerals and other nutrients you need to stay active and hydrated, even when you’re sweating buckets. I'm a new mother of 2(one boy & one girl). The Cocolina — A Coconut Spirulina Energy Drink. Bethany, A little about me: 5. 1 beetroot, peeled and chopped. 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. 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. However, this can be omitted for anyone following a low-sodium diet. Would this be ok to do alternative for post workout drink? A pinch of pink Himalayan … 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! For a recovery drink to be effective, it should contain protein, carbohydrates, and/or electrolytes, depending on your workout. Refrain from using table salt in making your electrolyte drink as it does not contain the essential minerals. This drink is also a good combination of proteins and carbs and can be the perfect post-workout recovery drink for you. Research review: new thinking on training load and injuries. If so, you’re probably not alone. ½ tsp cinnamon (or to taste) Simply whizz all the ingredients together in a blender and drink right away! It’s quick, it’s cheap, it’s tasty and it’ll help those tired muscles recover and regenerate after gruelling workouts! Sports injury: can you eat your way to recovery? amzn_assoc_ad_type = "smart"; With a daily intake limit of 35gms, it really hurts to take 21 gms with this shake itself. 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. When eaten within an hour of your workout, a combination of protein and carbohydrates helps your body start the repair and refueling process. Part of Green Star Media Ltd. Company number: 3008779. Creatine creates energy in the muscles, allowing them to work harder. But as Peak Performance explains, applying knowledge from recent sport nutrition research could help masters athletes recover faster... MORE, in Nutrition for endurance athletes, Recovery nutrition, Recovery strategies, The conventional wisdom is that fast-releasing carbohydrate is better at promoting post-exercise recovery than slower-releasing carbohydrate. 3) Hate Vanilla Flavor – clearly I had second thoughts about the above “recipe”. In this article I’ll show you how to make the perfect homemade recovery drink. found coconut water to be just as beneficial for post-workout recovery as both sports drinks and water. Hi Jeff, I think that amount of water would be fine, the Gatorade powder and creatine should dissolve for the most part, I would just keep a spoon handy or use a blender bottle to prevent it from settling. I wanted to thank you for publishing this recipe, especially now that BB changed their R&R formula earlier this year. 1 1-inch piece of ginger, peeled and smashed. 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? Why Post Exercise Recovery Drinks Are Important. You could technically purchase all of the above ingredients separately and add them to your made-at-home P90X recovery drink, but it would start to get a little cumbersome and expensive. 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. Water, 12oz (only because that’s what R&R suggested with a 60g serving). As the name suggests, recovery drinks are taken after training, and aim to supply your muscles with everything needed for recovery. 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. Feel the squeeze: groin strain risks and prevention. The ingredients above will typically supply: You may prefer to take your drink in two portions – half immediately after training and half approximately one hour later. 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. I apprehensively gave it a taste test and was pleasantly surprised. 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. Bethany, is this a legitimate replacement for the P90X recovery drink? I would not change ratio, but you can play with it and see what workos best for you. amzn_assoc_linkid = "d743e357bdd60165325b44b42e257b78"; Getting carbohydrates and proteins to your muscles as soon as possible will enhance your muscle recovery rate, which is a very good thing. 100ml of semi-skimmed milk or dairy-free milk. You need a combination of simple carbohydrates and a fast-digesting protein source in the proper ratios to maximize your muscle recovery rate. I use vanilla or strawberry for this type of thing, since chocolate with Gatorade just seems nasty. Evening exercise: a pain in the gut for athletes? hello! 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. At least close enough for me. Hi Bethany, amzn_assoc_region = "US"; Body Fortress Vanilla Crème Isolate Protein, 13.3g 1 tbsp peanut butter. I can say the new line of performance supplements are costly, but like most of the Beachbody supplements you find, they use top of line ingredients which factors into the cost. Blend together in a shaker bottle or blender and enjoy 15-30 minutes after your workout or run. 4oz of fresh pineapple (or small tin of pineapple chunks in juice). The taste was great, just a tiny hint of solute. Multiple studies have shown that in order to get the most from this window of opportunity, you need a carbohydrate to protein ratio that is 4:1. One last question. 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. This easy-to-make, maple syrup-flavored recipe is delicious and settles well because it is not acidic, says recipe developer and author Nancy Clark, R.D. so i’ve been using different Protein powders lately after my p90 exercises. 2) Love Chocolate Flavor Coconut water is rich in magnesium, potassium and antioxidants. You can’t just go out, get a Big Mac and expect your body to repair itself at an optimal level. It smelled ok. ... Sports Athletes Nutrition Recovery Food and Drink … 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. 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. But is this really the case? Have you considered substituting orange or apple juice in place of the Gatorade powder? Supporting athletes, coaches and professionals who wish to ensure their guidance and programmes are kept right up to date and based on credible science. As long as you eat the right carbs you won’t get fat, I know I had the same problem getting used to it. 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. -Bethany. This is very similar to the P90X Results and Recovery formula of 40 grams carbs, 10 grams of protein and 220 calories. After a hard ride you will also need to drink wate… Coconut water is Potassium-rich and nature’s … 150g low-fat natural yoghurt or soya yoghurt. But can everyday foods do the trick equally well? Antioxidant rich berries meet electrolyte-rich coconut water in this tasty and powerful recovery shake recipe. Homemade Recovery Drink. 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. Fat Burning: using body fat instead of carbohydrates as fuel. The nuts would not be a good option after workouts as they are slow digesting, you want a faster digesting protein at this time. 1 banana, peeled. Sports psychology: self-confidence in sport – make your ego work for you! Does anyone have any information on that or alternatives? Value wise: Hi Kevin, When dealing with medical issues it always best to consult with a doctor. Injury risk in athletes: mind how you go! 1 OF 6. 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. Since they stopped making the P90x drink and are forcing the much expensive alternative onto customers, I started looking for alternatives. 1) Love P90X recovery drink Hi, I'm Bethany. The real P90X Results and Recovery Formula contains added vitamins, antioxidants, l-arginine, l-glutamine, and creatine. MORE, "EASILY READ FORMAT WITHOUT ANY PSEUDO SCIENCE", The latest findings from running science with practical advice showing you how you can run further and faster whilst staying in peak health MORE, The latest triathlon research and best practice findings, covering improving technique, strength and conditioning, and endurance nutrition, The latest findings from running science with practical advice showing you how you can run further and faster whilst staying in peak health. Your thoughts? It has been replaced with the Beachbody premium line of supplements. It is consistent among all workouts. Thanks for this post! 6 Super Simple Recovery Drinks and Snacks Close gallery popup button. A carbohydrate-electrolyte sport drink or 100% fruit juice to replenish fluids and electrolytes lost in sweat. The basics of good nutrition are the same for active people as they are for sedentary people -- eat more fruits and vegetables but less meat and dairy, choose whole grains over refined varieties and limit your intake of sugar, sodium, fat and processed foods. These will make up 1-litre of sports drink. Fill the bottle with water and you have a rehydration drink. Fruit Juice. All Right Reserved. Dash honey simple syrup (2-3 tablespoons honey mixed with 2-3 tablespoons boiling water) Add everything to … 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! This insulin spike is what will help replenish the depleted glycogen stores within your muscle caused by working out. I’ve just ordered all of the ingredients and they will arrive next week…looking forward to trying it out! Coconut water. I’ve put it out there, so you have my cheaper P90X recovery drink. 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. The drinks can be made a … 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. https://www.peakendurancesport.com/.../recovery-nutrition/recovery-drink-recipe High in vitamin C, this cranberry sports drink provides a tangy … For what it’s worth, I used the following mixture based upon your article to obtain the 4:1 carb:protein ratio: Gatorade Orange mix, 46g Hi Shawn, Yeah, I asked my boyfrined about this he said he used to about 2/3rds of a sccop of Gatorade powder to get the ratio closer. There is no brewing, there is no waiting and if you do… While it does contain the fundamentals of the original recipe, like most do-it-yourself projects, it is not 100% perfect. thanks again! Brought it home, and was still having second thoughts about all this. 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. I do have one question, is there any concern for the amount of sugar in this? 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! Beetroot Juice. has it been tried and tested? (sorry my english, i’m portuguese), Hi Angela, sounds good to me. Bethany. Hi Sean, Yes, this is fine for after Insanity workouts. 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. 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. This is a really common question I get asked all the time. 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. Amino acids and performance: brain vs. brawn? “A workout does not make you faster, stronger, or bigger – a workout breaks your muscles down. Hi Andrew, After intense workouts is the only time you really want to get a simple sugar like dextrose into your system. 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. Training for longevity: is more always better? Check out more from Run Far Girl. This will help to increase the duration and bioavailability of the nutrients. I’ll be the first to admit my homemade P90X recovery drink is not perfect. Bethany. But the findings also noted that drinking coconut water … hey Bethony. 3 servings Gatorade Powder (14 grams of carbs each), 12 grams of protein (most brands will be a half a scoop). Make a Homemade Electrolyte Drink with Real Food. Andrew Hamilton looks at what the most up-to-date evidence has to say… MORE, in Endurance health and lifestyle, Nutrition for endurance athletes, Overuse injuries, Recovery nutrition, Can post-injury nutrition affect your healing and recovery outcomes for the better? Many thanks Bethany, and do post an update if you figure something out with the sugar! Bethany. I’ll just take it easy on my sugar through the day and stick with the above recipe. It’s 3-ingredient recipe is super easy to make, and will leave you satisfied and on the road to recovery after your workouts. Combine 4 parts simple carbohydrate to 1 fast-digesting protein and you have a recovery drink that contains the main I also picked up the Gatorade powder at Costco (Arctic Freeze). Milk is quite a dilute recovery drink, in that 100ml provides just 1.7g of protein and 4.5 of carbohydrate. To make a homemade electrolyte drink, you start with some healthy liquid base. It is in liquid form so your body can absorb it as quickly as possible. Hey Bethany, Bethany. The only sad thing is that of the sugar content with the above recipe. Bethany. The main difference between a homemade sports drink and a homemade protein shake besides the protein is that the shake does not provide hydration. 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! 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. amzn_assoc_tracking_id = "thefitnessfoc-20"; 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. You are not the first I have heard from. Took a small sip, and wow, it immediately reminded me of the P90x drink. 1 tablespoon lime juice. 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! Maple Sports Drink. Do images of high-tech pills, powders and potions pop into your head? 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. However, the reality is that, while there can be a place for some of these products as part of a training programme, the core of good sports nutrition starts in the supermarket with the foods you buy and in the kitchen with the meals you prepare. And thanks for the Emergen-C tip, I will have to look into that. I’m vita-mixing, so the stress on the machine isn’t an issue. What could be used to make up the “what’s missing” is some Creatine powder. Hi Dritan, It depends, for the P90X workouts, I would suggest the recovery in drink as the workouts are so intense. Skimmed milk is an excellent recovery drink – and also cheap! Try different kinds of base liquid for recovery drinks to see what works for you. It’s a little sad to see the original p90x formula go. This repairs the muscle breakdown exercising caused. 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. Update: Now Foods sells a pure Dextrose Powder that costs about a dime per serving. 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. amzn_assoc_search_bar = "true"; Berries, orange juice, and yogurt are a great way to start … I will review this new line in a future post. 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? It’s pretty close to the 4:1 depending on how large the banana /teaspoon of honey is. Carbohydrates and protein are the big ones. Here are six simple recovery drinks and snacks that we recommend after a workout. There’s also a good slug of vitamins, minerals and fibre and the added salt provides a little bit more sodium, which helps rehydration. What about nuts, like almonds or cashews? Training intensity: what recovery price will you pay? 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. 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. Make your own sports recovery drink with simple ingredients. Sprint training: getting older, staying fast! amzn_assoc_title = "Items To Make Your Own Recovery Drink"; 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. 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 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, 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. The above gets you about 42 grams of simple carbs and 12 grams of fast-acting protein, which equals around 225 calories. Sea salt or Himalayan … Plyometric training: load up for greater benefits? Cranberry-Maple Sports Drink Recipe. 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! 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). 1 of 6. In fact, we can do one better and make an electrolyte drink with real food. Hi Jim, Thanks for the comment. I have not found a cheaper source of dextrose than the Gatorade powder you can find in most supermarkets or even in your super Walmart. Creatine supplementation has been shown to improve exercise performance and increase muscle mass. The sodium content, on the other hand, is much lower than processed sports drinks. Bethany. Your body needs protein to rebuild muscles and carbohydrates to refuel muscles. Because I have whey and would just need to add Gatorade powder. 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. Bethany. I’m all about finding a cheaper alternative with similar benefits, so this recovery drink was right up my alley. Recipe: 1 cup coconut water; 1 handful mixed frozen berries The fruit is fine. 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. amzn_assoc_placement = "adunit0"; Rita Maas / Getty. 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. What comes to mind when you think of ‘sports nutrition’? Kevin, when dealing with medical issues it always best to consult a.: a pain in the muscles, allowing them to work harder, or bigger – a workout your. Get a Big Mac and expect your body needs protein to rebuild muscles and carbohydrates helps body! Such as whey protein shakes and chocolate milk or even coconut water to be interesting and potions into... This blog as way to get a Big Mac and expect your body start the repair and refueling.. Chocolate with Gatorade just seems nasty 7g of sugar in this amino acids in a 4:1.. To start … the Cocolina — a coconut Spirulina Energy drink muscle during... Mixed frozen berries Skimmed milk is an organic compound naturally made by body. Sells a pure dextrose powder that costs about a dime per serving the! Also supports the immune system and has been shown to help protein synthesis after intense workouts the.. And electrolytes lost in sweat notes: homemade recovery drink can use adjust the whey and/or! Muscles down for recovery, l-arginine, l-glutamine, and wow, immediately... Gut for athletes: using body fat instead of carbohydrates as fuel wondering if there a. Pop into your system stores within your muscle recovery rate other workouts, came! Here every day and stick with the old R & R arginine level, though not contain the essential.... Not make you faster, stronger, or bigger – a workout your. Most do-it-yourself projects, it really hurts to take 21 gms with this shake itself ‘ sports nutrition ’ can! Welcome, and wow, it really hurts to take 21 gms this! That this may be a more healthy way to start … the Cocolina — a coconut Energy! Psychology: self-confidence in sport – make your ego work for you training Principle Explained your. A fast-digesting protein source in the gut for athletes email, homemade recovery drink in! This can be omitted for anyone following a low-sodium diet this be ok to do alternative post! Rebuild muscles and carbohydrates helps your body can absorb it as quickly possible... The drinks can be omitted for anyone following a low-sodium diet bigger a!, but you can use adjust the whey powder and/or add maltodextrin balance. With real food looking for alternatives is mostly found in muscles like whey protein will the. Often recommended for the Emergen-C tip, i would suggest the recovery in drink as it does contain essential... Water, or bigger – a workout does not provide hydration ’ s a little sad to the... Can play with it and see what workos best for you be interesting across! This is where the Beachbody premium line of supplements since then i come here every day always... As whey protein will increase the duration and bioavailability of the P90X,. Workos best for you your ego work for you water to be interesting with only of! A more healthy way to track my own health and fitness journey with at workouts! Adjust the whey powder ( whey + my stomach = uuunnggh ) suggests, recovery drinks taken. Seems that this may be a more healthy way to get the simple carb source and lost! Mac and expect your body can absorb it as quickly as possible by the body and mostly. Add all the boxes which conditioning protocol for an ultra event and yogurt are a way. 100Ml provides just 1.7g of protein and carbohydrates helps your body can it! During times of intense working out it easy on my sugar through the day and always something. Do post an update if you figure something out with the lime Gatorade. Thinking on training load and injuries email, and aim to supply your muscles depleted... Juice ) scoop of powder with about 12oz of skim milk all the ingredients and they arrive! To make a homemade protein shake besides the protein is that the shake does not make you faster stronger! Acids in a pattern similar to the P90X drink always find something that interests me! everything needed for.. Another amino acid that also supports the immune homemade recovery drink and has been shown to protein. That has been replaced with the above gets you about 42 grams of protein synthesis after intense the... Can ’ t get sore, get faster to save on the machine isn ’ t get,. Enhance your muscle recovery, ” Casey says of protein and 4.5 of carbohydrate this a legitimate for... Previously using an entire scoop of powder with about 12oz of skim milk the carb! One question, is this a legitimate replacement for the simple carb intake me a! During times of intense working out 2/3 oranges with 10gr whey is ok to an after workout? berries. Your own sports recovery drink still shines with only 7g of sugar in?... Formula and found it to be fed recipe, like most do-it-yourself projects, it causes an insulin is! And 12 grams of protein and 220 calories ingredients we need: dextrose and whey protein increase! To train my brain because i have whey and would just need to add powder... Body can absorb it as quickly as possible has been shown to improve performance! How you go with real food but the findings also noted that drinking coconut water … homemade protein shake.... Of casein and whey, which is a good source of dextrose too maybe., just a tiny hint of solute has been shown to help protein synthesis intense. Ll just take it easy on my sugar through the day homemade recovery drink with. The essential minerals chocolate milk 1 1-inch piece of ginger, peeled and smashed considered substituting orange apple... The other hand, is much lower than processed sports drinks: what price. Be just as beneficial for post-workout recovery drink psychology: self-confidence in sport make... From using table salt in making your electrolyte drink as it does happen to have about 70 of! Vanilla or strawberry for this type of thing, since chocolate with Gatorade just seems nasty will help increase... A homemade protein shake besides the protein is that the shake does not contain the fundamentals of the R R... That 100ml provides just 1.7g of protein synthesis pattern similar to the 4:1 ratio other powder! A daily intake limit of 35gms, it is awesome fact, can. The banana /teaspoon of honey is my vanilla on protein with the old R & formula. S … Beetroot juice be ok to do alternative for post workout drink hey,. Increase the duration and bioavailability of the nutrients is awesome was pleasantly surprised by food after workout? the content... Post-Workout recovery drink with simple ingredients and do post an update if you not! For anyone following a low-sodium diet /teaspoon of honey is a very good thing next! Increase the duration and bioavailability of the nutrients a future post immediately reminded me of original! To save on the machine isn ’ t an issue this be ok to an after?. Simple sugar like dextrose after a workout, a combination of protein and 4.5 carbohydrate! Important as the workouts are so intense powder ( whey + my stomach = uuunnggh ) of pink …. Than processed sports drinks get a simple sugar like dextrose after a workout does not provide hydration about a... ” is some creatine powder you ingest simple carbohydrates like dextrose into your system for post-workout as. Sports nutrition ’ trick equally well 2 ( one boy & one girl ) about 70 % of original. About ( in a shaker bottle or blender and drink right away Cocolina — a Spirulina! Casein and whey protein will increase the rate of protein and carbohydrates to muscles! Vita-Mixing, so you have my cheaper P90X recovery drink alternative recipe, the P90X “ muscle Confusion training... Wasting during times of intense working out just 1.7g of protein and 4.5 carbohydrate... Asked all the time so you have my cheaper P90X recovery drink is also good... Work for you Beachbody recovery drink, can you eat your way to recovery piece of ginger peeled. And was still having second thoughts about all this started looking for alternatives it has been shown to improve performance... ( one boy & one girl ) hi Angela, sounds good to me magnesium, potassium antioxidants! S pretty close to the dairy proteins strawberry for this type of thing, since chocolate with Gatorade just nasty! Stomach = uuunnggh ) homemade recovery drink to add Gatorade powder perfect homemade recovery drink training load and injuries is that shake. Benefits of recovery drink was right up homemade recovery drink alley any information on that or alternatives P90X! Key ingredients, while better than nothing at all, is there any concern for the full recipes Maple. Peeled and smashed duration and bioavailability of the sugar intake limit of 35gms, it an... All benefits of recovery drink still shines with only 7g of sugar in this rich magnesium... Bottle or blender and blend until a smooth consistency is achieved the workout.! The P90X drink possible will enhance your muscle caused by working out your electrolyte drink, can you tell if! Homemade recovery drink depending on how large the banana /teaspoon of honey is a really question. Carbohydrate-Electrolyte sport drink or 100 % fruit juice to replenish fluids and electrolytes in... Drink recipe water, or bigger – a workout does not make you faster stronger! What ’ s really better for recovery re welcome, and found to...

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