That is why when I saw the cost of the P90X recovery drink was $49.95 for a 30-day supply, I knew I had to figure out a way to make my own alternative with the same self-healing benefits for much, much less. Supporting athletes, coaches and professionals who wish to ensure their guidance and programmes are kept right up to date and based on credible science. Use only sea salt or real salt. Research review: new thinking on training load and injuries. Maple Sports Drink. found coconut water to be just as beneficial for post-workout recovery as both sports drinks and water. Hi Jim, Thanks for the comment. I know the R&R has 40g of carbs & 10g of proteins, which meets the 4:1 ratio, but any idea how they determined the quantities need for recovery? There is no brewing, there is no waiting and if you do… Water, 12oz (only because that’s what R&R suggested with a 60g serving). Can probiotics protect post-marathon immunity? This natural electrolyte drink is loaded with the vitamins, minerals and other nutrients you need to stay active and hydrated, even when you’re sweating buckets. The fruit is fine. Research review: Which conditioning protocol for an ultra event? Coconut water is rich in magnesium, potassium and antioxidants. It is consistent among all workouts. Homemade protein shake recipe. A homemade protein shakeis a great way to deliver necessary nutrients to your body quickly so you can recover from all the hard work you put in on the bike. Fast digesting protein like whey protein will increase the rate of protein synthesis. https://www.peakendurancesport.com/.../recovery-nutrition/recovery-drink-recipe Biofeedback for better running technique? Andrew Hamilton looks at what some recent science has to say. The sodium content, on the other hand, is much lower than processed sports drinks. As you stated, a few things are different in my mix per serving: +16g sugar, -10 calories, -15g cholesterol and missing most of the supplemental vitamins. Antioxidant rich berries meet electrolyte-rich coconut water in this tasty and powerful recovery shake recipe. Sample Meal Plan & Grocery Shopping List for the 21 Day Fix... How to Calculate Your 21 Day Fix Calorie and Container Level, Normal Daily Body Weight Fluctuations Explained, My 21 Day Fix Review with Personal Results and 2019 Real Time Update, My PiYo Workout Review: Everything You Need to Know, 6 Weeks of the Work Review: Amoila Cesar’s Functional at Home Workout, Super Simple No-Bake Shakeology Protein Balls. The real P90X Results and Recovery Formula contains added vitamins, antioxidants, l-arginine, l-glutamine, and creatine. Bethany. You could technically purchase all of the above ingredients separately and add them to your made-at-home P90X recovery drink, but it would start to get a little cumbersome and expensive. This will help to increase the duration and bioavailability of the nutrients. 5. 1 of 6. This drink is also a good combination of proteins and carbs and can be the perfect post-workout recovery drink for you. Hi Sean, Yes, this is fine for after Insanity workouts. Check out more from Run Far Girl. Consuming only one of the key ingredients, while better than nothing at all, is far from optimal. On a gut feeling, I decided to get the lime flavored gatorade powder, since I had absolutely no idea what the Arctic Freeze flavor would taste like. I’m all about finding a cheaper alternative with similar benefits, so this recovery drink was right up my alley. Banana, milk and yoghurt make a good base, but you can substitute the pineapple for a variety of other fruits – apricots and peaches make for a smoother and slightly sweeter drink; berries such as strawberries, raspberries and blueberries create a more aromatic flavour and also seriously boost the antioxidant content! Coconut water is Potassium-rich and nature’s … I do have one question, is there any concern for the amount of sugar in this? I will review this new line in a future post. Bethany. amzn_assoc_region = "US"; However, if you think the P90X drink would be better for what you get, here is a money-saving tip: UPDATE: The P90X recovery drink is no longer produced by Beachbody. My favourite recovery drink is around 500ml of skimmed milk, a banana, half an avocado, a scoop of whey powder (28g whey/21g protein) plus a teaspoon of honey. To make a homemade electrolyte drink, you start with some healthy liquid base. can we get all benefits of recovery drink formula,by food after workout?? Hey Andrew, I’m not having a protein shake after my workouts right now, it’s dinner time right when I finish my workouts so I’m going with a whole food meal. The ingredients are inexpensive and easily available. I have not found a cheaper source of dextrose than the Gatorade powder you can find in most supermarkets or even in your super Walmart. My Wife had type 2 diabetes and I am wondering how using this Gatorade powder will impact her if she is to use the full amount of Gatorade powder versus using 2/3 of a scoop to get less sugar in her body. Recipe: 1 cup coconut water; 1 handful mixed frozen berries There are two ingredients we need: dextrose and whey protein. Have you considered substituting orange or apple juice in place of the Gatorade powder? Scientific studies have demonstrated that muscles are best able to rapidly absorb carbohydrate for the re-synthesis of muscle glycogen, and amino acids (from protein) to replace and rebuild muscle fibres in the period immediately following training and for up to about 2 hours afterwards. The problem I have is the serving sizes. After an intense workout, the body has what has been called a“window of opportunity” where if you take advantage of this time with proper nutrition, it helps you seriously increase your recovery rate. Refrain from using table salt in making your electrolyte drink as it does not contain the essential minerals. 3) Hate Vanilla Flavor – clearly I had second thoughts about the above “recipe”. The body’s glycogen stores are fairly limited, so the ability to resynthesize or replace glycogen is a critical part of recovery between events or even when training sessions are close together. Carbohydrates and protein are the big ones. These added ingredients do provide additional benefits when it comes to faster recovery and are likely why the P90X recovery drink is priced the way it is. As for juice, grape juice is often recommended for the simple carb source. Here are six simple recovery drinks and snacks that we recommend after a workout. Make your own sports recovery drink with simple ingredients. MORE, "EASILY READ FORMAT WITHOUT ANY PSEUDO SCIENCE", The latest findings from running science with practical advice showing you how you can run further and faster whilst staying in peak health MORE, The latest triathlon research and best practice findings, covering improving technique, strength and conditioning, and endurance nutrition, The latest findings from running science with practical advice showing you how you can run further and faster whilst staying in peak health. so i’ve been using different Protein powders lately after my p90 exercises. While an alternative would be ok, the only thing I was kinda sad about was the fact that I’ll miss that P90x flavor, the feeling of recovery after drinking it, and (this might be odd for some of you) the watery consistency, which I like much better after a workout than that of a thick shake. This is ratio that has been shown in studies to help protein synthesis after intense workouts the most. Food vs. sports drinks: what’s really better for recovery? It smelled ok. While it does contain the fundamentals of the original recipe, like most do-it-yourself projects, it is not 100% perfect. ½ tsp cinnamon (or to taste) Simply whizz all the ingredients together in a blender and drink right away! Plyometric training: load up for greater benefits? Feel the squeeze: groin strain risks and prevention. Your body needs protein to rebuild muscles and carbohydrates to refuel muscles. I use vanilla or strawberry for this type of thing, since chocolate with Gatorade just seems nasty. After a hard ride you will also need to drink wate… Hi Dritan, It depends, for the P90X workouts, I would suggest the recovery in drink as the workouts are so intense. We first look at the World Health Organization’s recipe for a rehydration drink 2, which serves a very similar purpose for dehydrated individuals: replace electrolytes, give energy, hydrate the body. Injury risk in athletes: mind how you go! 1 tbsp chia seeds. amzn_assoc_tracking_id = "thefitnessfoc-20"; I wanted to thank you for publishing this recipe, especially now that BB changed their R&R formula earlier this year. hey Bethony. The drinks can be made a … Training intensity: what recovery price will you pay? Milk is quite a dilute recovery drink, in that 100ml provides just 1.7g of protein and 4.5 of carbohydrate. If so, you’re probably not alone. 1 tablespoon lime juice. Blend together in a shaker bottle or blender and enjoy 15-30 minutes after your workout or run. amzn_assoc_title = "Items To Make Your Own Recovery Drink"; Save my name, email, and website in this browser for the next time I comment. Are you currently using the same recipe posted above (3 scoops Gatorade to 1/2 Scoop Protein powder), or have you adjusted the amounts at all? Fill the bottle with water and you have a rehydration drink. I used to love the old R&R formula as well and when the price was increased that much it just isn’t an option for me so this is great! Took a small sip, and wow, it immediately reminded me of the P90x drink. Body Fortress Vanilla Crème Isolate Protein, 13.3g Multiple studies have shown that in order to get the most from this window of opportunity, you need a carbohydrate to protein ratio that is 4:1. amzn_assoc_search_bar = "true"; These stats put orange juice in the lead, far ahead of popular sports drinks, which provide only 30 to 45 grams of potassium and 14 to 19 grams of carbohydrates. I recently discovered matcha green tea powder and it is awesome! I also picked up the Gatorade powder at Costco (Arctic Freeze). 6 Super Simple Recovery Drinks and Snacks Close gallery popup button. However, this can be omitted for anyone following a low-sodium diet. Creatine creates energy in the muscles, allowing them to work harder. Sea salt or Himalayan … The ingredients above will typically supply: You may prefer to take your drink in two portions – half immediately after training and half approximately one hour later. I’ve heard honey is a good source of dextrose too, maybe one day I’ll try that. All Right Reserved. Instant coffee serves as an easy addition to homemade recovery drinks such as whey protein shakes and chocolate milk. It supplies a near ideal blend of carbohydrate and protein; the milk and yoghurt supply a mix of quick digesting whey and slower digesting casein proteins, while the fruit, milk and honey also supply a mix of quick and slower releasing carbohydrate. I’d been previously using an entire scoop of powder with about 12oz of skim milk. Simply add all the ingredients to a blender and blend until a smooth consistency is achieved. I can say the new line of performance supplements are costly, but like most of the Beachbody supplements you find, they use top of line ingredients which factors into the cost. For a recovery drink to be effective, it should contain protein, carbohydrates, and/or electrolytes, depending on your workout. Hi Bethany, It seems that this may be a more healthy way to get the simple carb intake. A pinch of pink Himalayan … @2019 - TheFitnessFocus.com. Hey Bethany, About recovery drink, can you tell me if a juice of 2/3 oranges with 10gr whey is ok to an after workout? It’s 3-ingredient recipe is super easy to make, and will leave you satisfied and on the road to recovery after your workouts. Skimmed milk is an excellent recovery drink – and also cheap! But is this really the case? I’m vita-mixing, so the stress on the machine isn’t an issue. But can everyday foods do the trick equally well? Andrew Hamilton looks at what the most up-to-date evidence has to say… MORE, in Endurance health and lifestyle, Nutrition for endurance athletes, Overuse injuries, Recovery nutrition, Can post-injury nutrition affect your healing and recovery outcomes for the better? Value wise: Now im wondering if I should cut back my dosage to half a scoop of protein power and toss in a scoop or two of Gatorade power like you mention in the above posting.. Im a bit concerned that adding the Gatorade powder w/the all the sugar it contains may sabotage the positive benefits of the post workout drink. Bethany. I’ll be the first to admit my homemade P90X recovery drink is not perfect. I’ve put it out there, so you have my cheaper P90X recovery drink. Hi Joel, You’re welcome! There are three essential ingredients in any recovery drink: In addition, recovery drinks should also supply nutrients, such as, vitamins, minerals (especially electrolyte minerals lost in sweat) and health-protecting antioxidant phytochemicals. Cranberry-Maple Sports Drink Recipe. I like the idea of adding in honey, I would try to go with a local raw honey if you can for some added antimicrobial and antioxidant properties. A carbohydrate-electrolyte sport drink or 100% fruit juice to replenish fluids and electrolytes lost in sweat. Simply add half a teaspoon of sea salt to some ‘no added sugar’ lemon-flavoured squash and pour the mixture into a sports drink bottle. I have to train my brain because i always think i will get fat eating carbs. Update: Now Foods sells a pure Dextrose Powder that costs about a dime per serving. Notes: You can use adjust the whey powder and/or add maltodextrin to balance the 4:1 ratio. High in vitamin C, this cranberry sports drink provides a tangy … Peak Performance helps dedicated endurance athletes improve their performance. Hi, I'm Bethany. I apprehensively gave it a taste test and was pleasantly surprised. Post-workout nutrition is almost as important as the workout itself. Training for longevity: is more always better? Brought it home, and was still having second thoughts about all this. What could be used to make up the “what’s missing” is some Creatine powder. In a nutshell, recovery drinks need to supply the right combination and ratio of carbohydrates and proteins, at the right time, and in a form that’s convenient to prepare, easy to drink and rapidly assimilated. 1 beetroot, peeled and chopped. I started this blog as way to track my own health and fitness journey with at home workouts. Post-exercise carbohydrate for recovery: fast or slow? It has been replaced with the Beachbody premium line of supplements. I’m wondering about alternatives to the whey powder (whey + my stomach = uuunnggh). Bethany. The main difference between a homemade sports drink and a homemade protein shake besides the protein is that the shake does not provide hydration. 150g low-fat natural yoghurt or soya yoghurt. Older athletes: don’t get sore, get faster! 2 sprigs mint. okay, thank you for all the info! -Bethany, I found your site when i was searching for insanity reviews. The taste was great, just a tiny hint of solute. amzn_assoc_ad_type = "smart"; Sprint training: getting older, staying fast! Bethany. Then, you add a bit of high-quality salt. Many thanks Bethany, and do post an update if you figure something out with the sugar! Went to a Costco, and with many many second thoughts, picked up the Vanilla ON protein (even though the chocolate one was right next to it). Creatine supplementation has been shown to improve exercise performance and increase muscle mass. Hi Shawn, Yeah, I asked my boyfrined about this he said he used to about 2/3rds of a sccop of Gatorade powder to get the ratio closer. Muscle recovery is what will ultimately determine the results you’re going to get.”. Creatine is an organic compound naturally made by the body and is mostly found in muscles. Fruit Juice. 1 tbsp peanut butter. It’s pretty close to the 4:1 depending on how large the banana /teaspoon of honey is. The good news is that during this time, your muscles are also ready to be fed. amzn_assoc_placement = "adunit0"; hello! Hi Kevin, When dealing with medical issues it always best to consult with a doctor. This is a really common question I get asked all the time. What you consume right after your workout directly affects your results and recovery. The brand of whey protein I prefer is 100% Whey Gold Standard by Optimum Nutrition, which you can find on Amazon.com and in nutritional supplement stores. thanks again! A tsp of honey should add about 6 net carbs of sugars which will be slightly lower on the gi scale than dextrose, but I don’t necessarily believe that to be a bad thing. amzn_assoc_asins = "B000QSNYGI,B002JNM8YM,B002DYIZEO,B000GIUQR8"; My hope is to inspire and motivate you to take 100% control of your health, your fitness, and your goals in life. I mean, we can’t blindly follow the ratio or we might be taking in 4g of carbs and 1g of protein for a serving. With a daily intake limit of 35gms, it really hurts to take 21 gms with this shake itself. If you don’t feel like throwing together a batch of my homemade electrolyte drink – or just don’t have time – there is another solution. Sports Performance Bulletin investigates MORE, in Nutrition for endurance athletes, Recovery nutrition, Supplements, Weight management, Can pre-exercise single amino acid supplementation improve sport performance? The cost is about $0.65 per serving compared to about $2.30 per serving with the old R&R formula. I’ll just take it easy on my sugar through the day and stick with the above recipe. The basics of good nutrition are the same for active people as they are for sedentary people -- eat more fruits and vegetables but less meat and dairy, choose whole grains over refined varieties and limit your intake of sugar, sodium, fat and processed foods. Beachbody recovery drink will cost you $360 for 3 months ($80 for 20 days). 1) Love P90X recovery drink In fact, we can do one better and make an electrolyte drink with real food. Beth, Part of Green Star Media Ltd. Company number: 3008779. I realy like it. Why Post Exercise Recovery Drinks Are Important. This comes amazingly close to the real thing! in Endurance health and lifestyle, Recovery nutrition, Recovery strategies, Training structure and planning, New research suggests that late evening training sessions can alter gastrointestinal function. The only sad thing is that of the sugar content with the above recipe. Berries, orange juice, and yogurt are a great way to start … How to make an energy drink using table sugar Making your own sports drinks will save you a fortune and there are two main ways to tackle this. Do images of high-tech pills, powders and potions pop into your head? Getting carbohydrates and proteins to your muscles as soon as possible will enhance your muscle recovery rate, which is a very good thing. I read on another site that you could add Emergen-C packets to the mix to incorporate more vitamins and minerals that the old formula had in it. Bethany. This could be an herbal tea, plain water, or even coconut water. At least close enough for me. Milk contains a blend of casein and whey, which have amino acids in a pattern similar to muscle protein. The above gets you about 42 grams of simple carbs and 12 grams of fast-acting protein, which equals around 225 calories. Bethany, is this a legitimate replacement for the P90X recovery drink? Hi Andrew, After intense workouts is the only time you really want to get a simple sugar like dextrose into your system. Does anyone have any information on that or alternatives? Combine 4 parts simple carbohydrate to 1 fast-digesting protein and you have a recovery drink that contains the main The vapor from the boiling water, also known as distilled water, is the best option, as it is devoid of all pollutants, contaminants, minerals, and elements. I came across your alternative, and found it to be interesting. Click the link to my blog for the full recipes: Sense-checking the latest sports science research, and sourcing evidence and case studies to support findings, Peak Performance turns proven insights into easily digestible practical advice. I’ve been wondering if there is a better formula and found your Gatorade idea is interesting. It just seems a little loose around the edges, if you know what i mean…, Hi Andrew, You could always try both and see how they compare to one another. This easy-to-make, maple syrup-flavored recipe is delicious and settles well because it is not acidic, says recipe developer and author Nancy Clark, R.D. You can’t just go out, get a Big Mac and expect your body to repair itself at an optimal level. This is very similar to the P90X Results and Recovery formula of 40 grams carbs, 10 grams of protein and 220 calories. This is where a homemade recovery drink can offer distinct advantages over commercial drinks – fresh natural ingredients such as fruit and milk are packed with nutrients, unlike most of the commercial powdered formulations out there! Try different kinds of base liquid for recovery drinks to see what works for you. I would not change ratio, but you can play with it and see what workos best for you. Likewise, the protein should combine some quickly digested proteins (such as whey) with slower digesting proteins (such as casein) to provide a rapid yet sustained rise in circulating amino acid levels. Combine 4 parts simple carbohydrate to 1 fast-digesting protein and you have a recovery drink that contains the main P90X recovery drink ingredient profile – for pennies on the dollar! Your thoughts? There is the same amount of sugar as there is carbs in the Gatorade powder, so that means 42 grams of sugar vs only 26 in the original recovery drink. My thought was to mix 1/3 scoop Gatorade, 1/2 scoop Whey and 1/2 scoop Creatine to 8-12 oz of water, enough so it will dissolve. As for a recovery shake, after long hard rides I blend together 450g skim milk A banana An apple 100-200g carrots 20g vanilla whey powder 1/2tsp salt 1/2 tsp glutamine 1/2 tsp BCAA Enough water to make it thin enough to drink. Amino acids and performance: brain vs. brawn? But the reason behind using less than a full scoop of the gatorade powder is you want a 4 to 1 ratio of carbs to protein. One last question. This recovery period has been dubbed ‘the window of opportunity’, because during it your muscles behave like a sponge, soaking up what they need to recover and prepare for your next work out. Fat Burning: using body fat instead of carbohydrates as fuel. This recipe contains 62g carbohydrate, 23g protein, and 429g sodium, Remember, finding some of your favorite ingredients and having them on hand can make quick recovery fuel easy and enjoyable. 100ml of semi-skimmed milk or dairy-free milk. But as Peak Performance explains, applying knowledge from recent sport nutrition research could help masters athletes recover faster... MORE, in Nutrition for endurance athletes, Recovery nutrition, Recovery strategies, The conventional wisdom is that fast-releasing carbohydrate is better at promoting post-exercise recovery than slower-releasing carbohydrate. Bethany. Sports injury: can you eat your way to recovery? Homemade Recovery Drink. This is where the Beachbody recovery drink still shines with only 7g of sugar. Rita Maas / Getty. These will make up 1-litre of sports drink. “A workout does not make you faster, stronger, or bigger – a workout breaks your muscles down. The above recipe will cost you: roughly $70 for 3 months ($50 ON protein + $4×5=$20 Gatorade powder) (sorry my english, i’m portuguese), Hi Angela, sounds good to me. 4 oz fruit juice (I used orange juice) 6 oz water 2 Tbs high quality protein powder 1/4 tsp cinnamon 1/4 tsp ginger 1/4 tsp salt. What about nuts, like almonds or cashews? Andrew Hamilton looks at the scientific evidence... MORE, in Nutrition for endurance athletes, Recovery nutrition, Supplements, Many athletes believe that optimal recovery following exercise requires hi-tech nutrition. I was looking for the net of alternative post workout drink after Insanity and found your site (which im so glad I did!). This repairs the muscle breakdown exercising caused. The Cocolina — A Coconut Spirulina Energy Drink. It’s quick, it’s cheap, it’s tasty and it’ll help those tired muscles recover and regenerate after gruelling workouts! Bethany. For other workouts, whole foods that contain carnbs and protein should be just as effective. Do you recommend this 4:1 ratio of carbs to protein (even with the high sugar content), over just using a full scoop of the Gold Standard Protein w/Skim Milk? 1 OF 6. I’ve just ordered all of the ingredients and they will arrive next week…looking forward to trying it out! 3 servings Gatorade Powder (14 grams of carbs each), 12 grams of protein (most brands will be a half a scoop). Bethany, A little about me: Q-factor: keep it low for efficiency and comfort. “Getting protein in right away can stimulate muscle recovery,” Casey says. In some cases this replenishment may need to … You need a combination of simple carbohydrates and a fast-digesting protein source in the proper ratios to maximize your muscle recovery rate. Thanks for this post! 1 1-inch piece of ginger, peeled and smashed. Anyway, did my P90X today. Sports psychology: self-confidence in sport – make your ego work for you! Since they stopped making the P90x drink and are forcing the much expensive alternative onto customers, I started looking for alternatives. In this two-part article, Andrew Hamilton looks at what the research has to say, starting off with the macronutrients protein, fats and carbohydrate MORE, in Masters, Nutrition for endurance athletes, Recovery nutrition, Recovery strategies, All other things being equal, older athletes experience more post-exercise muscle soreness and take longer to recover. It’s a little sad to see the original p90x formula go. But the findings also noted that drinking coconut water … ... Sports Athletes Nutrition Recovery Food and Drink … Immediately after your workout, your muscles are depleted of nutrients. Thanks for posting this! In this article I’ll show you how to make the perfect homemade recovery drink. Hi Heidi, There are other protein powder like hemp or pea protein if you are sensitive to the dairy proteins. However, the reality is that, while there can be a place for some of these products as part of a training programme, the core of good sports nutrition starts in the supermarket with the foods you buy and in the kitchen with the meals you prepare. Dash honey simple syrup (2-3 tablespoons honey mixed with 2-3 tablespoons boiling water) Add everything to … To keep athletes fueled, Blackberry keeps a ready supply of a chilled homemade sports drink available during both breakfast and lunch. It is in liquid form so your body can absorb it as quickly as possible. Berry Coconut Recovery Shake Recipe. What comes to mind when you think of ‘sports nutrition’? For what it’s worth, I used the following mixture based upon your article to obtain the 4:1 carb:protein ratio: Gatorade Orange mix, 46g Gatorade powder directions say 1 scoop to 32 oz of water (or a “serving” of 1/3 scoop to “about 12 oz”); my Six Star Whey says 1 scoop to 6 oz of water, and my Six Star Creatine says 1 scoop to 8 oz of water. Breakfast Energy Smoothie. L-arginine is an amino acid that helps support a healthy immune and hormone function and has been known to convert to nitric oxide, a neurotransmitter that improves circulation by helping blood vessels relax. As for what constitutes the ideal combination of proteins and carbohydrate, most researchers agree that 2-3 parts of carbohydrate to 1 part of protein provides plenty of carbohydrate for muscle glycogen recovery and ample protein for tissue repair and growth. So I saw the above recipe and decided to go shopping. You are not the first I have heard from. These sports drink hacks makes enough to fill a 24-ounce (3-cup) water bottle, so go ahead and scale up the ingredients if you want to fill multiple bottles. Coconut water. How about (in a 4:1 ratio) bananas, blueberries, and cashews? I’m always in the mindset that if you can save money by doing it yourself and you can actually do it yourself, then you should! Would it be worth while to reduce the amount of Gatorade to save on the sugar, at the expense of having less carbs?
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