If you spend time in the gym or watch sports, you probably see athletes standing with their hands on their head or bent over with their hands on their knees during a break from a workout or game. Other than being an indicator of fatigue, these “poses” may actually speed recovery, allowing athletes to get back to action faster. Quick recovery is important for performance in athletes, especially if they have back-to-back events. It’s also important for the rest of us when we do workouts that have multiple sets, separated by brief recovery periods. This is the topic of my Health & Fitness column in the Aiken Standard this week.
It used to be that water was the preferred after-exercise drink. Nowadays, though, you are likely to find that recreational and competitive athletes of all ages consume a specialized recovery drink after a game or training session. These drinks and, sometimes bars, have become part of a post-workout routine recommended by coaches and personal trainers.
Most of these recovery beverages contain some combination of carbohydrates, protein, electrolytes, vitamins, and water, although the specific nutrients and relative amounts of each vary from brand to brand. Depending on the formulation, these supplements may help with rapid recovery from a bout of prolonged exercise, promote muscle growth following resistance training, or reduce muscle soreness after an intense workout.
While research supports consuming some of these nutrients, alone or in combination, in recovery, there are some considerations for determining which supplement, if any, may be right for you.