Recovery Drink vs Protein Shakes - Fatigue after Workouts and Benefits

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Recovery Drink vs Protein Shakes Fatigue after
Workouts and Benefits By Brian Duenas. September
8, 2017 Both recovery drinks and protein shakes
are designed to maximize the efforts of your
workout, but they operate in different ways. For
most people who are moderately active, drinking
plain water during and after exercise is
sufficient. If your workouts are intense,
however, you may benefit from either a recovery
drink or a protein shake when youre finished,
depending on what you do to stay fit. WHAT THESE
DRINKS DO When you exercise, your body loses
energy and strength. Aerobic exercise such as
running tends to deplete glycogen stores and
dehydrate you, and anaerobic exercise such as
weightlifting taxes muscle fibers, breaking or
tearing them and making you feel sore. If your
exercise session is intensive or long enough,
drinking a healthy post-workout beverage can
shorten your recovery time, alleviate muscle
soreness and even improve strength, power, body
composition and exercise performance. RECOVERY
DRINKS 101 A recovery drink is designed to
rehydrate your body and replenish the minerals,
called electrolytes, that you may have lost while
sweating. Most recovery drinks have more
carbohydrates than protein, aiming for a ratio
thats between 3-to-1 and 4-to-1 to replenish
glycogen stores. According to performance
nutrition consultant Brendan Brazier, high-carb
recovery drinks are most effective in a
20-minute window following exercise, as
the opportunity to effectively replenish
glycogen stores declines with time. The small
amount of protein in recovery drinks
accelerates muscle protein synthesis, your
bodys process of building new muscle mass.
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PROTEIN SHAKES 101 Protein shakes have a
different nutritional makeup than recovery
drinks. Although they may contain some carbs,
most protein drinks have fewer carb than protein
grams and are designed to preserve lean body mass
or encourage new muscle mass gain. According to
the National Strength and Conditioning
Association, protein shakes can benefit people
who participate in resistance training by
rapidly stimulating muscle protein synthesis,
minimizing muscle damage and reducing soreness.
Protein shakes may be most effective if you
drink them within the 60-minute window following
your workout, according to both Brazier and the
National Strength and Conditioning
Association. WHICH TO CHOOSE Recovery drinks and
protein shakes are useful for specific types of
workouts, but most people dont need them. If
your training takes 60 minutes or less and stays
at a moderate or light intensity, drinking water
is fine. If your workout is longer than 60
minutes or involves high-intensity activity such
as interval training, a recovery drink may help
you bounce back faster. And if your workout focus
is resistance training and youre lifting
close to your max or doing a particularly long,
grueling session, a protein shake can quickly
set your muscles on the road to healthy
recovery.
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