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Home-made Post Workout Recovery Drink?
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Hey guys,

Ive done a bit of research on here (FAQS) and the web, and have found out that you can make your own recovery drink with juice (apple, pineapple, grape etc.. but not orange) and some whey protein. It should be 0.4g/kg of protein and 0.8g/kg of carbs. So anywhere between a 3:1 to 5:1 carb-protein ratio.

My question is, can we substitute the fruit juice with a banana or 2 or other fruits and just blend them?

Also, does the high carbs and sugars, do they fall under a 'snack' portion or under a 'carb' portion?


Many thanks.
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RE: Home-made Post Workout Recovery Drink?
7/29/09 5:52 AM as a reply to dias.
another great recovery drink. Chocolate milk.
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RE: Home-made Post Workout Recovery Drink?
7/29/09 1:53 PM as a reply to dias.
Bananas are okay, because they don't have much fiber, but this is generally one of those weird times when juice is better than fruit because it absorbs faster.

The drink falls under it's own little portion under the snack portion. It's not something you want to consume except after your hardest workout of the day.
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RE: Home-made Post Workout Recovery Drink?
7/29/09 5:02 PM as a reply to AdStaffDenis.
Sweet thanks.

So lets say after a workout such as Yoga or Stretch X, and im not feeling that tired, the post-recovery drink would not be needed?

Im trying to figure out in my schedule where I would be most knackered and require the drink..

If we aren't tired/didn't push hard enough, should we just continue with breakfast or our meal as per normal?
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RE: Home-made Post Workout Recovery Drink?
7/30/09 7:16 AM as a reply to dias.
Correct. Only drink the recovery drink when you're completely wiped out.

Also, keep in mind that it functions on a sliding scale, so if you're a little pooped but not entirely, you'll probably benefit from a half serve.
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RE: Home-made Post Workout Recovery Drink?
7/30/09 8:26 AM as a reply to dias.
Hi, I'm new here, so I hope it's alright to ask questions on other posts. emoticon

I just got my program in the mail and will start it up on Monday! My question with this post is regarding the home-made RD. So the way you put together your drink is any fruit juice (except for orange) and some protein? That's it? And it's like ... the same thing?

Let me know, thanks!
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RE: Home-made Post Workout Recovery Drink?
7/30/09 9:07 AM as a reply to AdStaffDenis.
bbadvicestaff:
Correct. Only drink the recovery drink when you're completely wiped out.

Also, keep in mind that it functions on a sliding scale, so if you're a little pooped but not entirely, you'll probably benefit from a half serve.

I don't usually do the recovery drink because I can't afford BB's and I did the chocolate milk in the beginning...but somehow the corn syrup seemed counter productive. Anyhow...last night I did a very late workout (finished around 11:30) anyhow...finished up with ab ripper, and did by far the best job I've ever done on it. By the time I was done, I was trembeling...I was so shakey. So...I did 1/2 cup of chocolate milk. My question is...if you feel you need the recovery drink, but then even if you drink it you are going straight to bed (after a well deserved shower, lol), is it even necessary? Or is it just sending me to bed with carbs in my system that are going to be converted to fat all night long.
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RE: Home-made Post Workout Recovery Drink?
7/30/09 9:38 AM as a reply to dias.
YAY, I couldn't afford it either, so thanks for the tip!emoticon
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RE: Home-made Post Workout Recovery Drink?
7/30/09 10:17 AM as a reply to dias.
1 cup non-fat milk
2 tablespoons low-fat vanilla yogurt
1 cup instant low-sugar flavored oatmeal (i.e. cinnamon & spices) nuked (microwaved) in water
2 teaspoons peanut butter
2 teaspoons chocolate whey powder
6 ice cubes, crushed

Makes two servings, and each serving is approximately:

220 calories, 12g protein, 29g carbs, 4g fat, 1.5g sat fat, 118 mg sodium (!, that's low!), 3g
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RE: Home-made Post Workout Recovery Drink?
7/30/09 2:40 PM as a reply to AdStaffDenis.
bbadvicestaff:
Correct. Only drink the recovery drink when you're completely wiped out.

Also, keep in mind that it functions on a sliding scale, so if you're a little pooped but not entirely, you'll probably benefit from a half serve.


So I have been doing this wrong then if I am reading this right. I have been doing a recovery drink after each workout except Yoga and X Stretch.
At this time I amd doing half a scoop of whey protien with water and 8 oz of G2 Gatorade. Am I totally off base?
Also, I workout in the evening about 45 mins after dinner. I then go to bed about an hour after my workout. Should I even be doing a Recovery Drink?

Jennifer :0)~
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RE: Home-made Post Workout Recovery Drink?
7/31/09 12:27 AM as a reply to getfitwmetoday.
^ There is a nice FAQ on this site somewhere regarding the recovery drink.

I think the general guideline is that the amount of RD to be taken will depend on the intensity of your workout. For instance, if you can't walk/shake after a workout, then perhaps a full serve of RD is required (still 3:1 = 5:1 ratio). If your workout wasn't as intense, then maybe a half serve is required (still 3:1 = 5:1).

I think the reason is that the RD contains a lot of sugar/carbs which might be stored as fat if your body isn't crying out for a insulin spike. Therefore, it is extremely important to take it only after a workout, or else you'll end up converting it to fat.

As for the 40min window.. I think that is ok? Might have to check with the advice-staff, but as far as I know, the body will absorb the carbs/sugar and use it repair muscles/recover therefore will not be stored.
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RE: Home-made Post Workout Recovery Drink?
7/31/09 8:07 AM as a reply to dias.
Dias, Thanx for the info. I will see if I can find that FAQ on it.
Have a great weekend.

Jennifer :0)~
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RE: Home-made Post Workout Recovery Drink?
7/31/09 10:15 AM as a reply to cmtorie.
cmtorie:
bbadvicestaff:
Correct. Only drink the recovery drink when you're completely wiped out.

Also, keep in mind that it functions on a sliding scale, so if you're a little pooped but not entirely, you'll probably benefit from a half serve.

I don't usually do the recovery drink because I can't afford BB's and I did the chocolate milk in the beginning...but somehow the corn syrup seemed counter productive. Anyhow...last night I did a very late workout (finished around 11:30) anyhow...finished up with ab ripper, and did by far the best job I've ever done on it. By the time I was done, I was trembeling...I was so shakey. So...I did 1/2 cup of chocolate milk. My question is...if you feel you need the recovery drink, but then even if you drink it you are going straight to bed (after a well deserved shower, lol), is it even necessary? Or is it just sending me to bed with carbs in my system that are going to be converted to fat all night long.


Here's an FAQ answering exactly that question.
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RE: Home-made Post Workout Recovery Drink?
7/31/09 10:54 AM as a reply to AdStaffDenis.
Thanx for that BB. It does clear up several questions.

Jennifer :0)~
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RE: Home-made Post Workout Recovery Drink?
8/1/09 10:04 AM as a reply to getfitwmetoday.
Thanks so much!!
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RE: Home-made Post Workout Recovery Drink?
8/3/09 1:21 AM as a reply to gatordeb.
gatordeb:
1 cup non-fat milk
2 tablespoons low-fat vanilla yogurt
1 cup instant low-sugar flavored oatmeal (i.e. cinnamon & spices) nuked (microwaved) in water
2 teaspoons peanut butter
2 teaspoons chocolate whey powder
6 ice cubes, crushed

Makes two servings, and each serving is approximately:

220 calories, 12g protein, 29g carbs, 4g fat, 1.5g sat fat, 118 mg sodium (!, that's low!), 3g


Great post, thanks for sharing this recipe. This is a 3 to 1 ratio carb to protein. This is the best and closest mixture that I've seen. I noticed that last 3g with no nutrition assigned to it, is that a typo or is somthing left off? Thanks
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RE: Home-made Post Workout Recovery Drink?
8/3/09 2:00 PM as a reply to tddcmptn.
The one problem with that recipe as a recovery drink is that the fat will slow absorption. You want something to get in there quickly.
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RE: Home-made Post Workout Recovery Drink?
8/9/09 1:14 AM as a reply to AdStaffDenis.
My recovery drink:

Amount Per Serving
Calories 145.0
Calories from Fat 1.8

Fat 0.2g
Sodium 74mg
Potassium 400.8mg

Carbs 41.2
Protein 10.2

Just 12oz of apple juice and one scoop of whey isolate.
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RE: Home-made Post Workout Recovery Drink?
8/10/09 11:20 AM as a reply to cmtorie.
cmtorie:
bbadvicestaff:
Correct. Only drink the recovery drink when you're completely wiped out.

Also, keep in mind that it functions on a sliding scale, so if you're a little pooped but not entirely, you'll probably benefit from a half serve.

I don't usually do the recovery drink because I can't afford BB's and I did the chocolate milk in the beginning...but somehow the corn syrup seemed counter productive. Anyhow...last night I did a very late workout (finished around 11:30) anyhow...finished up with ab ripper, and did by far the best job I've ever done on it. By the time I was done, I was trembeling...I was so shakey. So...I did 1/2 cup of chocolate milk. My question is...if you feel you need the recovery drink, but then even if you drink it you are going straight to bed (after a well deserved shower, lol), is it even necessary? Or is it just sending me to bed with carbs in my system that are going to be converted to fat all night long.


It's ok to have a recovery drink( chocolate milk) right after your workouts even if you're going straight to be right after. You're body needs to recover and that's what the recovery drink does. Don't worry about the carbs or any other stuff, because those are actually GOOD/USEFUL when you drink them as a recovery drink.
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RE: Home-made Post Workout Recovery Drink?
6/2/10 11:26 AM as a reply to dias.
I personally have never been a big fan of fruit juices. I much prefer eating whole fruit. So in my recovery drink the last thing I want is fruit juice. So I came up with the recipe below. It has a good amount of carbs, both simple and more complex so you get a quick shot of carbs from the honey and the rest take a little longer to beak down and enter your system. It also has a good amount of protein in the milk and pasturized egg whites. Plus egg whites also contain all of the essential Amino Acids.


High protein, high carb post workout shake. Serving size is about 10 Oz.

Ingredients
1 cup Skim Milk
3 Tbls Egg Beaters Egg Whites
1/2 banana
1 Tbls Clover Honey

Directions
Combine ingredients in a blender and blend until smooth.



Nutrition Facts Per Serving

Calories 221; Total Fat 0.4g; Saturated Fat 0.2g; Trans Fat 0.0g; Cholesterol 5mg; Sodium 178mg; Carbohydrates 43.6g; Dietary Fiber 1.5g; Sugars 35.7g; Protein 13.9g

Vitamin A 11% • Vitamin C 8%
Calcium 31% • Iron 1%
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