You should consume your post workout drink within 10 minutes of finishing your workout to help the body build muscle. The faster your drink your post workout drink the quicker you will recover and allow your muscles to recover and rebuild. Any post-workout drink you reach for should have a ratio of carbohydrates to protein range of 2:1 to 3:1. So if you stay active and train hard, you’re looking at about 40 to 60 grams of carbs and 30 to 40 grams of protein after a workout.
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 40 grams of carbs and 30 grams of protein after a short strength training session, or 60 grams of carbs and 40 grams of protein after a long run or longer weight training session. I choose to always consume around 40 grams of protein and 50 grams of carbohydrates after all my workouts.
An easy way to keep recovery nutrition as simple as possible is by remembering the three R’s:
- Refuel
- Rebuild
- Rehydrate
Each of these critical recovery concepts calls for a different combination of fluids, electrolytes, carbohydrates and proteins. After training, practice, or competition, the body is left dehydrated, drained of fuel, and broken down. The body is in a stressed state, and the proper blend of nutrients can jumpstart the body’s recovery process to help you come back stronger and healthier.