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3-DAY REFRESH: GET YOUR BODY BACK ON THE FAST TRACK TO WEIGHT LOSS AND HEALTHY EATING HABITS

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p90x results and recovery formula nutrition facts seem suspect
I am not intending to denigrate the beachbody results/recovery drink, but do have a serious concern. I've been doing p90x off and on for a while, and have always used a very good non-beachbody results/recovery formula for post workouts. I have always been curious about the beachbody results/recovery drink, but have always been cautious... am I correct to raise a red flag at the high carb (40g) and sugar count (26g) VS. the fairly low protein gram count (10g) per serving? Again, the label says 26g of sugar VS. 10g of protein per serving... shouldn't that be the other way around? It also only contains a couple aminos where I've seen recovery drinks upwards of 15-17 essential/non-essential aminos. If anyone could clear up my doubts here I would love to try this recovery drink. Thank you.
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Sure thing. Post workout your body responds optimally to a 4:1 carb to protein ratio.

This means you 'want' more carbs in your recovery drink than protein. Protein is a slow digesting macronutrient and post workout your body needs something quick digesting to create an insulin response. The insulin response not only pushes nutrients and carbs back into muscles to quickly refuel glycogen and avoid you going catabolic, but it also shoves a little bit of that protein back in there as well.

There's still some debate about what is optimal post workout. Some people say straight whey protein, some say solid foods etc. But I think if you do a lot of your own research you'll find most modern science concludes a 4:1 carb to protein ratio is the real deal. No matter what bro science and 'body building tradition' says from the steroid era.

The P90X Recovery drink and "Dark Matter" are amongst the lowest of sugar content on the market with the 4:1 ratio. With Endurox and Accelerade being the highest on the market.

If you want to make your own for a cheaper price $$$$ and the lowest possible sugar content I recommend doing what I do. Mix some 'Carbo Gain' (maltodextrin) with Optimum Nutrition 100% natural whey protein (I hate artificial flavors) and create your own recovery drink.

Everyone's carb needs post workout are different based on body weight. You can read this article for more info on post workout nutrition science --> http://www.bodybuilding.com/fun/pierce34.htm

They also have a calculator on there that will tell you how many carbs you need post workout. From there just add in whey protein until it equals a 4:1 carb to protein ratio, or 80% carb 20% protein.
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There's also some schools of thought that I've been following seeing good results lately, that suggest waiting after a workout for 30-60 minutes to transpire before drinking your recovery formula.

The reasoning behind this is that post workout growth hormone is flourishing through your body with many benefits. Although there is a timer post workout to get some nutrients in to avoid going catabolic, it isn't as fast as some would have you believe.

When you consume a recovery drink it will generate the hormone insulin, which will eliminate any growth hormone in the body.

My strategy lately has been drinking 15-20oz of just water immediately post workout then hitting the showers etc. After about 45-60 min then I drink my post workout shake of carbo gain and whey protein. Then I let it digest for 1 hour before eating anything else so I don't mess with the ratio.

I'm using this strategy on the Body Beast program and seeing some very impressive gains. Up almost 20lbs so far and less than 1.5% body fat.

Also in regards to sugar. Remember as a healthy individual you want to keep sugar below 45g a day for males, and 30-35g a day for women.
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Read the FAQ on R&R HERE and please feel free to come back with any remaining questions you may have.
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Jacob83:
I'm using this strategy on the Body Beast program and seeing some very impressive gains. Up almost 20lbs so far and less than 1.5% body fat.


I hope this means you only INCREASED 1.5% doing Bodybeast rather than that you're at 1.5%. If the later, that would be bad news.
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RE: p90x results and recovery formula nutrition facts seem suspect
11/8/12 12:09 PM as a reply to AdStaffAndrew.
Ha ha yes! LoL I should rephrase that. Only "gained" 1.5% body fat which is going down rapidly in beast phase! 1.5% body fat I think I'd be dead haha.
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Jacob83:
Sure thing. Post workout your body responds optimally to a 4:1 carb to protein ratio.

This means you 'want' more carbs in your recovery drink than protein. Protein is a slow digesting macronutrient and post workout your body needs something quick digesting to create an insulin response. The insulin response not only pushes nutrients and carbs back into muscles to quickly refuel glycogen and avoid you going catabolic, but it also shoves a little bit of that protein back in there as well.

There's still some debate about what is optimal post workout. Some people say straight whey protein, some say solid foods etc. But I think if you do a lot of your own research you'll find most modern science concludes a 4:1 carb to protein ratio is the real deal. No matter what bro science and 'body building tradition' says from the steroid era.

The P90X Recovery drink and "Dark Matter" are amongst the lowest of sugar content on the market with the 4:1 ratio. With Endurox and Accelerade being the highest on the market.

If you want to make your own for a cheaper price $$$$ and the lowest possible sugar content I recommend doing what I do. Mix some 'Carbo Gain' (maltodextrin) with Optimum Nutrition 100% natural whey protein (I hate artificial flavors) and create your own recovery drink.

Everyone's carb needs post workout are different based on body weight. You can read this article for more info on post workout nutrition science --> http://www.bodybuilding.com/fun/pierce34.htm

They also have a calculator on there that will tell you how many carbs you need post workout. From there just add in whey protein until it equals a 4:1 carb to protein ratio, or 80% carb 20% protein.



I am looking to making my own recovery drink as well with the Carbs and Whey Protein as well as some Creatine. The drink would come to only about 2-3g of sugar. I have been doing a lot of research online that say recovery drinks should have more sugar in the form of Dextrose as it helps deliver the protein and creatine more rapidly???? Do you recommend that I also add some Dextrose to my mix or would I be fine without?
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Bobby you're just fine with just carb powder or carbo gain (maltodextrin) you don't need dextrose. I use carbo gain / whey protein with great success.

In fact, technically speaking, you don't even need a recovery drink if you don't really want it, it's more of a convenience factor really. A solid well rounded meal after a workout will refuel glycogen stores just fine.

Recovery drinks definitely do the job well, but so will a healthy balanced meal. Only endurance athletes who perhaps have 2 events back to back, and need a fast glycogen recharge are the only ones who "need" it. The rest of us it's just easy. Pour it in, shake it up, relax an hour, then make a meal.

As far as creatine, I take it with my recovery drink or first meal post workout. But you can take it whenever and be just fine. I recommend regular monohydrate. I also take the 5g of creatine right in my mouth so none of it gets lost in the sides of the glass. Anywhere from 3-6g a day is all you need. And you don't need to cycle off or load. (just make sure you drink plenty of water, I recommend 2 gallons a day)
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