Ham Bush Tucker

The list of health benefits exercise provides is extensive, it also drains your body of crucial nutrients and energy. Consuming a recovery drink that contains the right types of nutrients at the appropriate timings after your workout can make a considerable difference in the results you achieve from your workout and overall well-being. Always consult a certified health professional for guidance when making adjustments in your fitness or diet routine.

Timing

Recovery drinks can replenish the fluids and energy that you lost during exercise and help ensure you are ready for your next workout. For the first 2 hours after exercising, your liver produces glycogen which is the short-term glycogen storage type of glucose at a rate of one-and-a-half times the normal rate. This is the ideal time to consume a high-carbohydrate recovery drink. Consuming carbohydrates right after exercise helps your pancreas release insulin, which signals your cells to absorb glucose. In the following 4 hours, glycogen production is still elevated but gradually slows.

Fatigue

If you train twice per day, consuming a carbohydrate-based recovery drink can give you the energy to fuel you through your second workout. It will also aid you in avoiding potential injury and progress faster toward your fitness goals. With regular and consistent training, your glycogen storage capacity can grow by as much as 20 percent. This leads to increased endurance and better performance in your chosen sport. Try to consume 1.5 grams of carbohydrates for each kilogram of your body weight in the first 30 minutes following your workout each two-hour interval during the first four hours and up to six hours, according to the nutritionist Sari Edelstein, co-author of “Life Cycle Nutrition: An Evidence-Based Approach.”

Aerobic Capacity

Drinking your recovery drink will meet your needs for glucose and your chocolate cravings. In the University of Texas at Austin Department of Kinesiology and Health Education Low-fat chocolate milk is a great post-workout recovery drink to increase lean muscle mass and reduce fat. Protein in chocolate milk can make it a superior energy drink compared to carbohydrates alone. It is also able to boost speed, and strength, in aerobic endurance — a test of your body’s capability to make use of oxygen by up to two times.

Body Composition

A study published in the issues of June 2012 “Journal of Strength and Conditioning Research” discovered that a drink that is recovery drink that contains carbohydrates, protein, and the amino acid ribose — which is one of the building blocks of ATP which is an important energy-carrying molecule that can improve the body’s fitness in endurance athletes. Participants, all males in their mid-20s consumed the test drink after exercising every day for eight weeks. Results showed a decrease in body fat percentage within the initial three-to-six weeks. The body weight, endurance, and aerobic capacity were not significantly affected after the recovery drink used in this study.