WHY DO RECOVERY DRINKS WORK?
After intense work, your muscles become depleted of glycogen the main immediate energy source. Consuming 25-30 grams carbohydrates within 20-30 minutes of a high intensity or long workout replenishes that energy deficit and leaves you feeling less fatigued. Adding 15-20 grams of protein helps your muscles recover from the micro injury that occurs with intense training. Consuming these macronutrients in a liquid form helps you rehydrate quickly. Any carbohydrate and any protein work. For example, chocolate milk is a quick and easy and readily available drink.
If you are more concerned about the type of carbohydrate or sugar and the quality of the protein, then shop around for pre packaged energy drinks that have an ingredient list that works for you. I’ve been using Driven Nutrition recovery drink and I’ve found that I’m less fatigued several hours after the metcon workouts. Full disclosure: We are selling it at Slate Crossfit.
We chose that brand because they carry a great line of pre and post recovery products as well as grass fed whey protein. I personally don’t think that it matters that much whether it’s grass fed whey or not, because the issue is more about the quality of the fat in the grass fed beef versus the grain fed beef. I couldn’t find anything specific on this topic in the research literature. However, since whey protein is a purified protein by product from processing milk to cheese, the fat is not so much an issue because the fat stays with the cheese. But, regardless, Driven’s whey protein is grass fed…
One of the other ingredients in the recovery drink is Branched Chain Amino Acids. Many studies have shown that supplementation of these three essential amino acids can reduce delayed onset muscle fatigue (DOM) and Exercise Induced Muscle Damage (EIMD). These three amino acids, Leucine, isoleucine and valine, are not synthesized by humans and must be consumed through the diet. There is some evidence that supplementing prior to vigorous exercise rather than as a recovery may be more advantageous, but I’ve seen studies in both directions.
Finally, lets look at creatine. Here is a recent study using the double blind placebo design that showed that creatine supplementation improved upper body muscle mass as opposed to the placebo, or no supplementation.
Nutr Health. 2017 Dec;23(4):223-229. doi: 10.1177/0260106017737013.
Creatine supplementation elicits greater muscle hypertrophy in upper than lower limbs and trunk in resistance-trained men.
Nunes JP1, Ribeiro AS1,2, Schoenfeld BJ3, Tomeleri CM1, Avelar A4, Trindade MC4, Nabuco HC1, Cavalcante EF1, Junior PS1, Fernandes RR1, Carvalho FO5, Cyrino ES1.
Author information
Abstract
BACKGROUND:
Creatine (Cr) supplementation associated with resistance training produces greater muscular strength improvements in the upper compared with the lower body; however, no study has investigated if such region-specific results are seen with gains in muscle mass.
AIM:
We aimed to evaluate the effect of Cr supplementation in combination with resistance training on lean soft tissue changes in the upper and lower limbs and trunk in resistance-trained young adult men.
METHODS:
In a randomized, double-blind and placebo-controlled design, 43 resistance-trained men (22.7 ± 3.0 years, 72.9 ± 8.7 kg, 177.9 ± 5.7 cm, 23.0 ± 2.5 kg/m2) received either creatine (Cr, n = 22) or placebo (PLA, n = 21) over an 8-week study period. The supplementation protocol included a loading phase (7 days, four doses of 0.3 g/kg per day) and a maintenance phase (7 weeks, single dose of 0.03 g/kg per day). During the same period, subjects performed resistance training four times per week using the following two-way split routine: Monday and Thursday = pectoral, shoulders, triceps, and abdomen, Tuesday and Friday = back, biceps, thighs, and calves. Lean soft tissue of the upper limbs (ULLST), lower limbs (LLLST), and trunk (TLST) was assessed by dual-energy X-ray absorptiometry before and after the intervention.
RESULTS:
Both groups showed significant ( p < 0.001) improvements in ULLST, LLLST, TLST, and the Cr group achieved greater ( p < 0.001) increases in these outcomes compared with PLA. For the Cr group, improvements in ULLST (7.1 ± 2.9%) were higher than those observed in LLLST (3.2 ± 2.1%) and TLST (2.1 ± 2.2%). Otherwise, for PLA group there was no significant difference in the magnitude of segmental muscle hypertrophy (ULLST = 1.6 ± 3.0%; LLLST = 0.7 ± 2.8%; TLST = 0.7 ± 2.8%).
CONCLUSION:
Our results suggest that Cr supplementation can positively augment muscle hypertrophy in resistance-trained young adult men, particularly in the upper limbs.
KEYWORDS:
DXA; Ergogenic aids; advanced training; muscle mass; strength training
Here is the link to Driven Nutrition’s list of studies supporting what is in their recovery drink:
https://drivennutrition.net/product/post-wod/
I suggest that you try several brands and see how you feel and how your performance in and outside the gym is. Good luck and see you at Slate!
Karny