HealthNutrition
Q:

What's the best post-workout drink?

What's the best post workout drink?
The Editors
Santa Fe, NM

A:

Any post-workout drink you reach for should have a ratio of carbohydrates-to-protein in the range of 1:1 to 4:1. So if you stay active and train hard, you're looking at about 30-90 grams of carbs and 15-30 grams of protein after a workout. Calculate your needs by multiplying your weight in kilograms by 0.2-0.3. This number represents the grams of protein you should aim for. It’s a range you should stay in. To get the grams of carbs you should aim for, multiply your weight in kilograms by 0.4-1.0.

Got your ranges? Now let's consider the type of activity you’re doing and how hard you’re training. For shorter, easier workouts, stick towards the lower ends of ranges; work the upper ranges for longer or harder sessions. For example, you might have 30 grams of carbs and 15 grams of protein after a short strength training session, or 60 grams of carbs and 15 grams of protein after a long ride or hike.

Here’s one of our favorite 4:1 ratio drinks. Shake it up and down it within 30 minutes of your next endurance bout to stimulate muscle growth and help your body recover from the workout.

 1 packet EAS Myoplex Lite vanilla protein powder
1 banana
1 ½ cups frozen peaches
4 ounces juice

Our mission to inspire readers to get outside has never been more critical. In recent years, Outside Online has reported on groundbreaking research linking time in nature to improved mental and physical health, and we’ve kept you informed about the unprecedented threats to America’s public lands. Our rigorous coverage helps spark important debates about wellness and travel and adventure, and it provides readers an accessible gateway to new outdoor passions. Time outside is essential—and we can help you make the most of it. Making a financial contribution to Outside Online only takes a few minutes and will ensure we can continue supplying the trailblazing, informative journalism that readers like you depend on. We hope you’ll support us. Thank you.
Contribute to Outside
Filed To: Performance InsidersCulinaryRecoveryNutrition
More Health