Performance Insiders

Monday, August 15, 2011 2

Q: What’s the best recovery shake for a triathlete?

By: Question from: The Editors, Santa Fe, New Mexico
Banana Fruit Smoothie
Banana Fruit Smoothie Photo: LearningLark/Flickr

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A:

While all athletes need both carbohydrates and protein in their post-workout shake to replenish energy stores and help their muscles recover, triathletes need a higher ratio of carbs to protein to fully replenish their energy from long-distance endurance training.

To jumpstart recovery, boost energy, and improve performance, mix up a post-workout shake that has roughly a 3:1 or 4:1 ratio of carbohydrates to protein. A 3:1 ratio is more appropriate for a lower intensity/shorter distance endurance training session (say, about 30 minutes to 90 minutes of training) and a 4:1 ratio for longer, harder workouts  (typically over 90 minutes). Aim to have your post-workout shake within 30 minutes of finishing your workout.

Here are a few post-workout shakes that offer the right balance for proper recovery:

1.     Fruity banana shake. Myoplex Lite protein powder, 1 banana, 4 oz yogurt, ½-1 cup fruit juice, and ½ cup ice (75 g carbs, 25 g protein).

2.     Berry yogurt shake. 1 cup Greek yogurt, ½ scoop EAS whey protein powder, 1 banana, ½ cup berries, ½-1 cup of fruit juice, ½ cup ice (70 g carbs, 25 g protein).

3.     Chocolate peanut butter shake. 1 cup low-fat chocolate milk, 1 banana, 2 tbsp natural peanut butter, ½ cup ice (60 g carbs, 18-20 g protein).

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