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What's the Best Post-Workout Drink?

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Q: What's the best post-workout drink?

A: Any post-workout drink you reach for should have a ratio of carbohydrates-to-protein in the range of 1:1 to 4:1. So if you stay active and train hard, you're looking at about 30-90 grams of carbs and 15-30 grams of protein after a workout. Calculate your needs by multiplying your weight in kilograms by 0.2-0.3. This number represents the grams of protein you should aim for. It’s a range you should stay in. To get the grams of carbs you should aim for, multiply your weight in kilograms by 0.4-1.0.

Got your ranges? Now let's consider the type of activity you’re doing and how hard you’re training. For shorter, easier workouts, stick towards the lower ends of ranges; work the upper ranges for longer or harder sessions. For example, you might have 30 grams of carbs and 15 grams of protein after a short strength training session, or 60 grams of carbs and 15 grams of protein after a long ride or hike.

Here’s one of our favorite 4:1 ratio drinks. Shake it up and down it within 30 minutes of your next endurance bout to stimulate muscle growth and help your body recover from the workout.

1 packet EAS Myoplex Lite vanilla protein powder
1 banana
1 ½ cups frozen peaches
4 ounces juice

About the Author
Danielle LaFata  |  Performance Nutritionist

Danielle joined Athletes' Performance as a member of the Athletes' Performance Education and Nutrition team. Danielle graduated with a BS in General Business Management from Central Michigan University where she cheered competitively for three years as well as being captain of the team.

After graduating from CMU she decided to train for the ESPN Fitness America Pageant, which aired on ESPN 2. During her three years of training she obtained a personal training certification and completed her Master's of Nutrition and Food Sciences at Wayne State University. Danielle is also a registered dietitian and has experience in delivering nutritional counseling and education to both athletes and the general population.