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In sports, and more specifically in cycling, recovery is just as important as training and nutrition, in order to avoid injuries but also to be able to string together several bike rides or take part in multi-stage races. After discovering how to recover well and prevent muscle soreness, today we propose to discover which drink to favor to recover well.
Why use a recovery drink after exercise
The recovery drink does not have at all the same characteristics nor the same composition as the effort drink. Indeed, their purpose is not the same.
Recovery is strictly speaking part of the cyclist's training, just like nutrition. The recovery drink can thus allow the body to improve or even accelerate this recovery after physical activity.
Recovery drinks have several nutritional objectives:
- Rehydrate the body and help it recharge with minerals;
- To replenish glycogen stores;
- Improve muscle tissue reconstruction.
Even if you drink regularly during the effort (the recommendation is about 500ml per hour, or a bidon, to be adapted according to the intensity of the effort provided and the weather conditions), the cyclist is inevitably dehydrated after the end of his training or the arrival of his race. Dehydration leads to a loss of minerals in the body because of the significant sweating during the effort. It is therefore necessary to help the body recharge with minerals (sodium, magnesium, zinc, potassium, etc.) after exercise with a suitable drink, while rehydrating the body.
Glycogen is a complex carbohydrate stored in the liver and muscles that stores energy in reserve. Made up of several glucose molecules, its structure allows for the rapid release of glucose molecules into the bloodstream to produce an effort. Except that after an intense effort, these stocks are decreased, or even exhausted, despite the consumption of an effort drink that can slow this depletion of glycogen reserves. It is therefore necessary to replenish glycogen stores after exercise, through carbohydrate intake, if possible using both glucose (which improves muscle glycogen store synthesis) and fructose (which improves hepatic glycogen store synthesis).
Finally, during the effort, the muscle fibers are damaged because the amino acids (which enter into the composition of muscle proteins) are used in order to provide the energy needed to produce the effort. It is therefore necessary, after this effort, to help the body replenish its muscle proteins with an intake of amino acids, simultaneously with an intake of glucose.
To achieve these goals, it is possible to use a recovery drink that generally includes, all of these nutrients (glucose, fructose, protein), minerals and amino acids.
When should you use the recovery drink?
After exercise, there is a metabolic window of less than 15 minutes that allows you to accelerate the rate of glycogen replenishment and during which it is therefore essential to use that famous recovery drink. Indeed, beyond this period, the effect will be diminished. It's the same thing with proteins if they are consumed outside of this period.
A sodium-rich soft drink (such as St Yorre) can also be useful as a supplement to the recovery drink during this time to buffer the acidity accumulated during the effort (lactic acid).
After the recovery drink, you can supplement these intakes with a solid snack enriched with carbohydrates and protein.
What recovery drink should you use?
When it comes to recovery drinks, you have two options: use a ready-made recovery drink that you can find in stores (there are many, many choices with different flavors and compositions) or you can also make your own recovery drink, putting together ingredients that help recharge the body with the nutrients you need. As a base, to make a 500ml canister, you will need:
- Mineral water (select according to your needs: rich in calcium, sodium, magnesium, etc.);
- Bicarbonate (you can also replace mineral water with bicarbonate-enriched sparkling water);
- Carbohydrates (fruit juice, honey, etc.);
- An antioxidant (lemon juice, turmeric, etc.).
For muscle fiber replenishment, you can also consume a shaker of milk (preferably soy) with protein powder, which you can enrich with cocoa or mixed fruit.
Now that you know all about which drinks are best for recovery, how about knowing what is the recovery time after sports? Did you know that sleep is your best ally for maximum recovery? And, finally, did you know that a cool shower or bath promotes blood circulation?
