Did I give it away with the title? Last week we explored pre-workout supplements. This week we’ll explore post-workout drinks. I was surprised in the difference between the two. Apparently, there is some basis to think some pre-workout supplements are useful. For post-workout drinks, there isn’t any reason to use them unless you are doing multiple competitions in a day.

 

Three common myths are played up to sell post-workout drinks.

Myth 1: Large amounts of protein are necessary for recovery

No. Some protein is helpful for recovery, but it is unlikely that you need protein supplementation. The Recommended Daily Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight. This increases to about 1.2–1.7 g/kg for athletes in a medium- to high-workload training plan (in terms of volume and/or intensity). But consuming more than 2.0 g/kg of protein doesn’t do you any more good in terms of recovery, muscle synthesis, immune function, or energy metabolism. Whether you are a carnivore, omnivore, vegetarian, or vegan, you should be able to consume 1.2–1.7 g/kg of protein daily through your normal meals and snacks.

 

 

Myth 2: The best time to consume protein is immediately after exercise

In terms of timing, you should be careful not to focus too many of your post-workout nutrition choices on protein. Immediately post-workout you want to focus on replenishing carbohydrates. Adding some protein to your food/drink choices may help accelerate the uptake of carbohydrates. I don’t understand the science but apparently that’s how our bodies work.

So, when should you consume the most protein? Actually, never. It’s better to spread your intake throughout the day. You need fuel for building and maintaining muscle tissue, your immune system, and all the other functions of protein throughout the day. You don’t store protein. You can only use protein from food when you consume it. In addition, protein is satiating and slows digestion, which helps keep energy levels from spiking and crashing and helps keep you from feeling so hungry.

The one minor modification to this thought is for people trying to gain muscle. In a previous GlibFit I discussed research showing eating 40 grams of protein in a single meal assists with growing muscle.

 

Myth 3: You need a recovery drink after every workout

Every manufacturer of post-workout recovery drinks wants you to believe this. It’s a crock.

Recovery drinks deliver carbohydrate, electrolytes, fluid, and protein and they are typically consumed immediately after exercise when your body is ready for rapid replenishment. This 60–90 minute post-exercise period is often referred to as the “glycogen window” because it is when your body is able to replenish glycogen stores most rapidly.

Replenishment of fluid, electrolytes, carbohydrate, and protein doesn’t cease after the glycogen window. It just gradually slows down. If you trained for 60–90 minutes, glycogen replenishment shouldn’t be a big challenge because you most likely didn’t empty the tank in the first place. And even if you did, your glycogen stores will be completely replenished in 24 hours from your normal food intake.

When should you use a recovery drink? If you are training or competing more than once in a single day. If you are riding back-to-back days of long miles (like during a bike tour, cycling camp, stage race, ultramarathon, etc. Hi Nephilium and Deadhead), then it’s a good idea as well. Otherwise, save your money or donate it to the Human Fund or Glibertarians Foundation. I’m not your boss.

 

This week’s music may be a repeat. I don’t care. It’s a great song.