Which post-exercise drink works best
Which post-exercise drink works best?
Confused about whether a sports drink, protein shake, or plain water is best after exercise?
The post recovery process is important to getting the best results from your workout. While this can make or break elite athletes and their performance times, for the regular Joe or Jane who exercises frequently it’s crucial for two reasons; to replace glycogen stores and water.
Replacing glycogen in your body is necessary as your body’s stores are limited. Your body uses glycogen for energy in the first few minutes of exercise. After a workout, your glycogen stores need to be replaced ready to produce energy again when needed.
You lose water in the form of sweat during and after exercise. It’s vital to replace this water as it helps to regulate body temperature and lubricate joints when you exercise. It also helps to transport nutrients to provide energy while you’re working out.
So which drink works best after you’ve finished your workout?
Sports drinks
If you’re exercising for longer periods, experts recommend you consume a sports drink which contains nutrients and electrolytes. According to Sports Dietitians Australia, the main electrolytes found in sports drinks are sodium and potassium, sodium helps improve the thirst mechanism and assists with fluid replacement.
Try XS™ Electrolyte Plus. This formula quickly replaces 4 key electrolytes lost during physical activity and provides carbohydrates to fuel working muscles.
Protein drinks/shakes
The three most common protein types found in protein powders include; whey, casein and soy.
Protein drinks are usually a source of complete, high quality proteins which means they contain all nine amino acids needed in your diet. They are convenient and easy to have on the go. When should you add these into your workout? They’re suitable if you’re starting an exercise program, increasing your workouts (for example training for a marathon) or recovering from an injury.
If you want to build muscle, then look for XS™ Whey Protein which helps to build strength, increase muscle mass and improve definition.
Water
You lose water and salts through sweating while exercising. It’s essential to drink water at least 2 hours before physical activity and keep a bottle of water handy while you’re exercising. Avoid caffeinated sports drinks as they tend to dehydrate. Also avoid drinking gallons of water as this can have negative side effects.
Choosing the right post exercise drink will depend on what your exercise objectives are. Ensure the drinks don’t contain too much sugar and consult your doctor before you attempt an exercise program.
REFERENCE LINKS
http://www.sportsdietitians.com.au/resources/upload/files/110616%20Sports%20Drinks%20PV%281%29.pdf
http://sportsmedicine.about.com/od/sportsnutrition/a/Carbohydrates.htm
http://breakingmuscle.com/nutrition/an-idiots-guide-to-post-workout-recovery-drinks
http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/protein-powder
