Recovery Drink for 1+ hour workouts

Here's a good recovery drink for longer workouts. I try to drink this within 30min of finishing a longer workout. 


Items can be found at your local gorcery store. Glucose or Dextrose is a little harder to find. I use corn sugar, which can be found at a home brewing supply store. I also only use approx 1tbsp of the sugar, or the drink ends up being really sweet. 


Ingredients for Homebrew Recovery Drink (by body weight)
Body Weight (lbs) Fruit Juice (oz) Glucose (tbsp) Protein Powder (tbsp) Total Calories
120 12 3 2 445
130 12 4 2-2 1/2 470-495
140 16 4 2 1/2-3 550-575
150 16 4 2 1/2-3 550-575
160 16 5 2 1/2-3 580-605
170 20 5 3-3 1/2 660-685
180 20 5 3-3 1/2 660-685
190 24 5 3-3 1/2 720-740
200 24 5 3-3 1/2 720-740
210 24 6 3 to 4 750-790
*Calorie est include one fruit and two or three pinches of table salt.
Directions:
Fill blender with preferred juice from below list. Next, add a fruit from the list below and glucose. With the blender running add protein powder from either egg white powder or whey protein. Sprinkle in two or three pinches of table salt. If you didn’t use frozen fruit add ice.
Recommended Juice: Apple, Grape, Grapefruit, Orange and Pineapple
Recommended Fruit: Apple, Banana, Blackberries, Cantaloupe, Grapes, Orange, Papya, Peaches, Raspberries, Strawberries and Watermelon

Source: The Paleo Diet for Athletes: The Ancient Nutritional Formula for Peak Athletic Performance by Loren Cordain (Author) & Joe Friel (Author) 

No comments:

Post a Comment

Subscribe to: Posts (Atom)