The post recovery protein drink is the most important meal for the serious athlete or weekend warrior. updated on 08/26/16 by Dr Michael Lange
Everyone wants to maximize their gains from working out. Proper nutrition is crucial for anyone that wants to get the most from their workouts. Whether you are a strength or endurance athlete or you are just trying to stay in great shape, proper nutrition is extremely important. The most important meal for anyone wanting to maximize their potential is within 30 minutes of working out. Timing is crucial! The latest research is proving that more is not necessarily better. Only 20-30 grams of a “fast acting ” whey protein concentrate combined with a fast acting high glycemic carbohydrate is crucial. The ratio of protein to carbohydrates is also very important. Carbohydrates used alone or protein used alone will not deliver the optimal results post workout. Most research recommends a 2-1 ratio to 4-1 ratio of carbohydrate to protein mixture. A simple rule to remember is you need about 1/2 your body weight in grams of high glycemic index carbohydrates combined with 20-30 grams of fast acting whey protein isolate or concentrate. I prefer using a non denatured whey protein concentrate from grass fed cows (WPC) do to the immune boosting properties the concentrate has over the isolate. There are many post recovery protein drinks on the market that you can purchase at your local vitamin store. The majority of these protein powders are filled with ingredients that are potentially harmful to your body. Most protein recovery drinks are using a protein source from cows that are fed genetically modified pro inflammatory omega 6 grains along with antibiotics and hormones. These protein powders are also filled with artificial sweeteners, synthetic dyes, soy lecithin and synthetic nutrients. The protein has been denatured by high heat in the processing of the protein and therefore the bio availability of the protein has been decreased. These recovery drinks are using genetically modified waxy maize or maltodextrin as their carbohydrate source. These are thought to be the industry gold standard especially when combined with other supplements like creatine and glutamine. However I find it difficult to recommend either of these high glycemic index carbohydrates do to the majority of them being made from non organically grown genetically modified sources. Food should be medicine so dont put foods into your body that can pollute it and cause serious potential health problems later in life.
So what can u use? There are many good sources of protein powders that are from grass-fed raised cows. These proteins should be non denatured or undenatured. This means they have not been heated to the highest levels that destroys the bio availability of the protein. A undenatured protein is the best way to stimulate glutathione the master anti oxidant in the body, non denatured or undenatured whey proteins that contain the correct form of a valuable amino acid called cysteine is also a great way to stimulate the immune system and help to detoxify the body. So next time you go to the health food store look for non denatured whey protein from grass-fed cows . New Zealand grass fed cows are grass pasture raised all year round and not fed gmo grains so I personally think this is the best option. My favorite protein powder is a new protein that was introduced on 12/15 called Fortifeye Super Protein. This is a non denatured whey protein concentrate from free range grass fed New Zealand A2 cows. This protein is free of soy, gluten, wheat, corn, pesticides, hormones, antibiotics and free of any artificial flovors. This comes in a BPA free cannister. you can order at Fortifeye Vitamins in Ocala Florida at 866 503 9746. or go to http://www.fortifeye.com/products/fortifeye-super-protein-chocolate-available-end-of-november-2015-we-are-taking-pre-orders/
I recommend mixing one scoop of this non denatured whey protein ( 20 grams of protein, 2 grams of carbohydrate) with 1 1/2 cups of organic chocolate milk (12 grams of protein, 39 grams of High Glycemic index carbohydrates)) and one wedge of watermelon ( 22 grams of High Glycemic index Carbohydrates) and 1 tbs of organic honey ( 0 protein , 17 grams of carbs) honey is a medium-glycemic food for the ultimate post recovery protein drink. Since honey is a medium-glycemic food it is also great in a pre-workout drink. Organic chocolate milk has a ratio 3.5-1 of Carbohydrates to protein. Milk also has casein protein and whey protein in a ratio of 80/20 casein to whey. Whey and casein have different but complementary effects. Research shows these two proteins combined support lean muscle growth and increased strength. Whey protein is a fast acting protein and casein is a slow acting protein so they are perfect when used together in a post workout recovery drink. When picking the chocolate milk look for milk that comes from Jersey cows or Guernsey cows, these are cows that have not gone thru a genetic mutation altering their beta casein protein. These cows have A2 beta casein protein. The typical chocolate milk you buy at the grocery will come from A1 cows and therefore the type of beta casein protein may have a negative health impact. If you cant find chocolate milk from A2 cows then a better option is to use goat milk. Goat milk is all A2 milk and very easy to digest. here is a link to a creamery using a2 cows: http://www.snowvillecreamery.com/a1-and-a2-beta-casein-in-cow-milk.html
A high glycemic index carbohydrate is needed with in a half hour after working out to spike the insulin levels in your blood. After working out glycogen levels are depleted and need to be restored quickly to maximize the workout. When insulin levels are high it slows down the degradation in amino acids and keeps nitrogen levels at a positive level. The combination of whey protein and the right amounts of high glycemic carbohydrates will keep the nitrogen balance in the positive range. This is the goal for a good post recovery drink. I like using a wedge of watermelon blended in to the post recovery drink because watermelon is one of the highest natural sources of a high glycemic index carbohydrate. One wedge of watermelon has 22 grams of the correct carbohydrate with no fat. Watermelon is also very high in L-arginine an amino acid crucial in post recovery. The ultimate post recovery protein drink would be a non denatured whey protein concentrate, blended quickly with 1 1/2 cups or organic chocolate milk (A2 Milk ) , one wedge of watermelon a tbs of organic honey. This will have about 32 grams of protein and 80 grams of carbohydrates and fast and slow acting protein. This would be a perfect protein carbohydrate ratio for a 160 lb athlete. This can be modified based on size and intensity of the athlete. Two other nutrients that are very important for improving muscle recovery are triglyceride form omega 3 fish oil and 6mg of astaxanthin. I have developed and researched two supplements that work great when combined with your recovery drink called Fortifeye Super Omega and Fortifeye Focus. A new Non Denatured whey protein concentrate from grass fed New Zealand A2 cows is now available. You can learn more and order at http://www.fortifeye.com/products/fortifeye-super-protein-chocolate-available-end-of-november-2015-we-are-taking-pre-orders/ . It is also a good idea to eat another small meal about one hour after post recovery drink to maximize the recuperation process.
In summary this is a post recovery drink that is based on all the latest science and will help to build lean muscle mass and strength. This recovery drink will also help to stimulate the immune system , detoxify the body and help you to live a longer healthier life. I look forward to writing some more nutritional posts on this Strength training and conditioning site. Here is a link to a website on the anti aging benefits and muscle benefits of a new protein I have developed called Fortifeye Super Protein that will be the ultimate post recovery protein when combined with the ingredients in this article. www.newzealandwheyproteinconcentrate.com
Drink to your health!
Dr. Michael Lange, optometric physician and certified nutrition specialist
23 year host of popular talk show called “Ask the Dr”.
CEO Of Lange Eye Care and Associates and Fortifeye Vitamins