Tuesday, March 22, 2011

Homemade Recovery Drink


For those who like the convenience of a post-exercise recovery drink, here is a recipe that will provide carbs and protein in a 4-5:1 ratio. Add some fruit for flavor, but the majority of the carbs will be in the form of glucose (you can buy dextrose powder, which is glucose) or use starches like sweet potato or pumpkin. If leaning out is your goal, I'd suggest using egg white protein instead of whey, trade glucose powder for starches, and reserve this for occasional use on those really tough days.

Body weight (lbs)

Carb calories

Protein calories

Glucose (TBSP)

Cooked/ mashed sweet potato (cups)

Protein powder (egg or whey) (TBSP)

Total calories

100-120

300-360

60-90

2-3

1

1 1/2-2

390-445

130-150

390-450

80-110

3-4

1 1/4

2-2 1/2

470-575

160-180

480-540

95-135

4-5

1 1/2

3-3 1/2

580-685

190-210

570-630

110-160

5-6

2

3 1/2-4

720-790

Add above ingredients, fruit, and a handful of ice to a blender and enjoy.

This same basic formula can be used as a quick meal if you're pressed for time: drop the dextrose and add half a can of coconut milk to get some satiating fats in there.

Adapted from: Cordain, Loren and Joe Friel. The Paleo Diet for Athletes. New York, NY: Holtzbrinck Publishers, 2005.


4 comments:

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  2. I read in The Paleo Diet for Athletes the formula you've listed here ...

    ...I've got a few questions regarding Glucose/dextrose and the Homemade Recovery Drink recipes. I've finally located both Glucose Syrup and Dextrose Powder in a nearby store (after hunting health-food / sports nutrition / dietitian stores ... I found it in a wholesale bake shop!). The dextrose probably is "cleaner" to work with ...and travel with, albeit double the price of the Glucose syrup. I was wondering if the powder that I'd have to add to the recipe for my weight (165lbs) 4-5 is a "more or less" measurement ... I assume that some powders may be more or less dense (or sugar-like granulated) than the light white powder that this dextrose looks like ... or should I use the syrup?

    Is the cooked mashed sweet potatos a "must"? ... I always have fresh fruit (especially bananas) on hand, but if I have to cook sweet potatos to have them waiting for me to return and toss them in my blender after my long run, to add them to my recovery drink it could prove easier to just buy a tub of Endurox R4 .... What'ya think?

    Thanks.

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  3. Ryan-

    Yes, dextrose is hard to locate--NOW brand has a powdered form available also. The measurement is a 'more or less' amount--the key to remember is to make your formula approximately 4:1 carb to protein (4 g carb to every 1 g protein). It shouldn't matter what form (powder vs. syrup) you use as long as you keep that ratio and are sure there's nothing but glucose in either product. The cooked potatoes are not a 'must' just a cheaper glucose source compared to buying endurox or using dextrose powder. Both approaches will work.

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  4. Dextrose powder is easy to find at home brewing supply stores:

    http://www.winemakersdepot.com/Corn-Sugar-Dextrose-1-lb-P646.aspx

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