Do You Need a Recovery Drink?
Is there a Results and Recovery Formula Substitute?Aug 11th, 2009 | By Nancy Andrews | Category: Nutrition & Weight Loss
Do you really need a recovery drink and is there a substitute to the Beachbody Results and Recovery Formula drink that is advocated for the intensive workouts like P90X, P90X2, Insanity and Insanity Asylum?
It depends on the length and intensity of the workout. For long and/or intense workouts consuming a carb/protein drink has shown in clinical trials to reduce muscle breakdown and speed up recovery. So for the intense P90X and Insanity series workouts, a recovery drink will speed your recovery which means you can build more lean muscle mass AND workout with more intensity for your next resistance workout for even greater muscle gains!
However, a recovery drink is not necessary for most aerobic and low intensity workouts. Good hydration that comes with drinking ample amounts of water is always recommended for both weight lifting and aerobic workouts.
So, if you are trying to grow some serious muscle, and are working out very intensely for an hour or more you need simple carbs along with some easily absorbed protein. Common recommendations range from a 4 to 1 ratio of carbs to protein to a 2 to 1 ratio of carbs to protein. This will transport the protein to the muscle and help it get absorbed. Plus, having the carbs will give you a bit of needed energy after a serious workout.
Before we explore alternatives to the P90X Results and Recovery Formula, let’s look at the clinical studies:
Harmon JH, Burckhard JR, Seifert JG.: Ingestion of a carbohydrate-protein supplement improves performance during repeated bouts of high intensity cycling. Medicine & Science in Sports & Exercise. 39(5):S363, 2007. To summarize this study, a series of cycling sprints were conducted with athletes consuming a 4 to 1 carb (CHO) to protein (PRO) drink before each sprint and the results were compared to a group consuming a placebo. The group drinking the 4:1 ratio drink outperformed the placebo drink.
Valentine, R.J., St. Laurent, T.J., Saunders, M.J., M. Todd, M.K., and Flohr, J.A.: Comparison of responses to exercise when consuming carbohydrate and carbohydrate/protein beverages. Medicine & Science in Sports & Exercise. 38(5):S341, 2006. This study found that “a [carbohydrate-protein] beverage consumed during exercise reduced lactate accumulation and perceived exertion compared to [carbohydrate-only] beverages … and that “there are metabolic and performance advantages of [carbohydrate-protein] beverages over [carbohydrate-only beverages matched for either total calories or carbohydrate].”
Luden, N.D., Saunders, M.J., Pratt, C.A., Bickford, A.S., Todd, M.K., and Flohr, J.A.: Effects of a six-day carbohydrate/protein intervention on muscle damage, soreness and performance in runners. Medicine & Science in Sports & Exercise. 38(5):S341, 2006. This study was done on 21NCAA Division I cross country runners. Those consuming a four to one carb/protein drink had 27% less muscle damage and 30% less muscle soreness than when they ingested a carb only drink.
Seifert JG, Kipp RW, Amann M, Gazal O.: Muscle damage, fluid ingestion, and energy supplementation during recreational alpine skiing. International Journal of Sports Nutrition and Exercise Metabolism 15: 528-536, 2005. This study involved skiers and found that for the subjects that received the carbohydrate-protein sports drink showed no signs of muscle damage, while indicators of muscle damage increased by 49 % in subjects receiving only water.
My only problem with the above studies is that none of these were based on an intensive resistance training program. Moreover, no lower ratios of carbs to protein drinks were evaluated. My personal belief is that to maximize your recovery without overloading your body with too many carbs (which could lead to fat storage) you should adjust your carb intake to your lean body mass limits (1.5 – 2.0 grams per pound of LBM) and keep the ratio to a more moderate 2 to 1.
I am now using an alternative to the Beachbody product from ProGrade which has a 2 to 1 ratio plus a ton of other benefits. Best yet, for a limited time, you can get a full month’s supply of this recovery formula free if you click on the link below:
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.Google+