What Should Be in the Best Workout and Post-Workout Drink?
Carbohydrates (0.4 to 0.8g per kilogram of body weight) – The carbohydrate content of your drink should contain high GI carbohydrates that are easily digested. I recommend a 50/50 blend of glucose and maltodextrin. Protein (0.2 to 0.4g per kilogram of body weight) – The protein content of your drink should contain easily digested and assimilated proteins like hydrolyzed whey. Amino Acids (3-5g of each) – The BCAA (Branched Chain Amino Acids) may be important as they’re the main amino acids oxidized during exercise. The provision of BCAA during exercise decreases net cellular protein breakdown. In addition, glutamine may spare muscle glutamine concentrations and maintain immune homeostasis during training and recovery. Creatine (3-5g) – Creatine intake increases work capabilities during exercise, increases recovery of ATP-PC homeostasis, and may increase muscle mass directly/indirectly. Water (2 L) – The amount of water you consume with such a beverage is crucial since digestion will su
