Spice Up Your Workout With This Recovery Drink Recipe | STACK

Become a Better Athlete. Sign Up for our FREE Newsletter.

Spice Up Your Workout With This Recovery Drink Recipe

May 24, 2012

Must See Nutrition Videos

To optimally recover from intense exercises and workouts, athletes must carefully select post-workout foods and recovery drinks. Consuming a mix of 10 to 25 grams of protein with 50 to 75 grams of carbohydrates within one hour of exercise is crucial for building and repairing muscle, replacing fuel used up, and preparing the body for the next workout session. Drinks are a nice option because they are quick to assemble and portable—and they can include all the necessary nutrients: carbohydrate, protein, vitamins, minerals and fluid.

Many athletes get in a rut, drinking the same beverage after every workout. Then, unfortunately, some get so tired of their go-to drink that they skip it, thus denying their bodies needed nutrients. For this reason, switching up your post-workout drink can be very beneficial. In addition, having a variety-filled diet is important, because no single food item contains all necessary nutrients.

Lots of ready-to-drink beverages are available at your local grocery store, including Gatorade G Series Pro 03 Recover, Muscle Milk and Cheribundi with Whey. Or, you can put on a chef's hat and develop your own recipes containing carbohydrate, protein, fluid, vitamins and minerals.

Recovery Drink Recipes

Here are a few suggestions to get your creative juices flowing:

  • Pumpkin Pie: Vanilla Soy Milk, Canned Pumpkin, Pumpkin Pie Spice, Graham Crackers
  • Java Joe: Vanilla Yogurt, Instant Coffee Powder (decaf or regular), Ice Cubes
  • Berry Silk: Frozen Raspberries, Silken Tofu, Cranberry Juice, Honey
  • Frothy Fruit Shake: Milk, Instant Pudding, Frozen Fruit, Powdered Milk, Ice Cubes
  • Banana Cream Pie: Vanilla Soy Milk, Silken Tofu, Bananas, Graham Crackers
  • Blend-o-Bar: Milk, Yogurt, Granola or Sports Bar of Choice

Even if you're not hungry, or you have a difficult time tolerating food or drink after exercise, consuming a small portion is beneficial. In a research study, one group of Marines was given 100 calories of a recovery beverage (eight grams of carbohydrate and 10 grams of protein) after exercise, while another group received plain water.2 Both groups participated in 54 days of basic training. Members of the group who drank the small amount of recovery beverage had 33 percent fewer medical visits, 37 percent fewer complaints of muscle or joint problems, 83 percent fewer medical visits for heat exhaustion and a lot less post-exercise muscle soreness. The research proves that athletes must recover with food or recovery drinks to stay healthy and perform well.

1. Clark, N. Nancy Clark's Sports Nutrition Guidebook. 4th Ed. 2008.

2. Flakoll, P.T., Flinn, J.K., Carr, C., Flinn, S. "Post exercise protein supplementation improves health and muscle soreness during basic military training in Marine recruits." Journal of Applied Physiology 96(3):951-56.

Photo:  facebook.com

Kate Knappenberger
- Kate Knappenberger, RD, CSSD, ATC, is an assistant professor and athletic trainer at Daytona State College (Daytona Beach, Fla.). She earned her master's degree in...
Kate Knappenberger
- Kate Knappenberger, RD, CSSD, ATC, is an assistant professor and athletic trainer at Daytona State College (Daytona Beach, Fla.). She earned her master's degree in...
More Cool Stuff You'll Like

Why You Can't Ignore Pre- and Post-Workout Nutrition

Elevate Your Game With Pre- and Post-Workout Nutrition

Fuel Your Performance With Salad: Here's How

Chocolate Milk after Workouts

Fuel Up Fast With 4 Smoothies From the New York Giants

Fast Food and Student-Athletes

5 Protein-Packed Recovery Shakes

What to Eat to Get Bigger, Faster and Stronger

The Best Post-Workout Supplements and Nutrition

The Prime Time to Build Muscle

Cool Foods and Beverages for the Summer Athlete

4 Post-Workout Shakes for Recovery and Building Muscle

Time Your Fueling for Peak Performance

Top 3 Reasons to Take Dextrose Post-Workout

KISS Your Way to a Perfect Post-Workout Meal

Post-Workout Chocolate Peanut Butter Shake Recipe

5 Tips to Increase Lean Body Mass

Do You Need Protein Immediately After Your Workout?

Post-Workout Foods for Any Occasion

Post-Workout Breakfast Muscle-Building Shakes

A Customized Approach to Post-Workout Nutrition

The Best Post-Workout Carbs

Simple Post-Workout Shake Recipe

The Power of Green Smoothies

3 Recipes to Spice Up Chocolate Milk

The DIY Athlete: Homemade Fruit Strips

Eating to Reduce Post-Workout Soreness

The DIY Athlete: Homemade Fruit Smoothies

A Guide to Muscle-Building Supplements

Hungry? Try the DIY Protein Bar

Benefits of Oatmeal, Pre- or Post-Workout

The Perfect Post-Workout Pasta Recipe

Make Gains With This Post-Workout Shake Recipe

Design the Perfect Muscle-Building Post-Workout Meal

Spice Up Your Workout With This Recovery Drink Recipe

How to Build a Performance-Fueling Smoothie

The Truth About Post-Workout Carbs

How to Plan Your Post-Workout Nutrition

3 Smoothie Recipes to Meet Your Nutrition Needs