Recovery Drink Home-Brew Recipe

I mentioned in my last post that I was reading “The Paleo Diet for Athletes” and that I was using a home-brew recipe for a recovery drink that I found in the book.  The recipe is designed for hard or long workouts and is not a general sports drink.

First, here’s a link to the book if you want a closer look.

The recipe is pretty basic and needs to be adjusted based on your weight.  The following recipe for me is based on someone who is around 80kgs or 180lbs.

Approximate measures

  • 20oz or 590mls of fruit juice ( I prefer a tropical mix that has apple, pineapple, orange, grapes but the focus should be on those fruits with a high glycemic load)
  • 5 tbsp Glucose
  • 3-3 1/2 tbsp Protein Powder

For someone who is 120lbs or 55kg, it would be 12oz/350ml juice; 3 tbsp glucose; and 2tbsp protein powder.  For someone 210lbs or 95kg, it would be 24oz/700ml juice; 6 tbsp glucose; and 3-4 tbsp protein powder.  There is a detailed table in the book.

If you are doing this at home and have a blender, add berries, extra fruit, ice a pinch of salt and blend the lot together to make a smoothie.  I have not added these but made up a drink bottle with juice, glucose and protein powder and shaken it and downed it within 30 minutes of completing a work out – this is important to do – the sooner after the workout the better.

This equates to around 660-685 calories.   Remember that if you are having a short workout of less than 60 minutes then reduce the size of the drink, remove the glucose or skip it altogether as you will be adding unnecessary calories and potentially unwanted body fat.

What’s the theory behind the drink?

  • Fruit and juices provide fluid and slow releasing carbs with electrolytes while reducing blood acidity;
  • Glucose is a quickly absorbed energy source;
  • Protein to replace what was used in the workout and hasten muscle recovery from breakdown/damage from training.

I could tell you more, but if you are interested buy the book and work out if the Paleo diet might be for you.  I’m certainly going to give it a go.

This entry was posted in Marathon Training, Recipes, Running and tagged , , , , , , , , , , . Bookmark the permalink.

3 Responses to Recovery Drink Home-Brew Recipe

  1. Pingback: Trail Running Nutrition & Preparation | gpontherun

  2. Amber Brockl says:

    Can the home brew be made up the night before or should it be made fresh the day of?

    • gpontherun says:

      It can be made up the night before and keep it cold. I use a shaker like you would use for protein powder drinks that assists mixing it all together again before drinking 🙂

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