Help me recover from an intense workout!

September 20, 2009 9:13 PM

What do you eat/drink (in addition to water) after a workout to help you recover more quickly? I keep reading suggestions that chocolate milk is the perfect recovery beverage, but I'm lactose intolerant and the idea of drinking straight milk makes my blood run cold.

Other dairy options, like yogurt, are fine. I'm open to non-dairy milks (soy, rice, etc.), but are they going to provide the same benefits?

What do you eat after a workout? I don't have any particular concerns about keeping calories or carbs low.

Oh, and extra points for portability--it's a 45 minute drive from my dance classes to my house. (Will a 45 minute waiting period make a difference?)

posted by corey flood to health & fitness (16 comments total)

Milk gets recommended for its combination of fast-digesting and slow-digesting proteins. Anything that can replace that combination will also be beneficial. Perhaps you might look for a lactose-free whey protein product? (I don't know if such a thing exists). Otherwise, eggs are a complete protein, so maybe a product with egg proteins would be equally portable and more digestable for you.
posted by Inspector.Gadget at 9:15 PM on September 20

Both mr lfr and I are competitive amateur cyclists, and neither of us likes milk much, although we aren't lactose intolerant. We will often drink a glass of chocolate soymilk after a hard ride. Another option is one of his fantastic smoothies. Portability on this one isn't so much but they are really awesome:

1 cup frozen berries (get the big bag from Costco)
1 banana
1 scoop nonfat frozen vanilla yoghurt (just use plain ice if you don't like or can't tolerate yoghurt)
1 small scoop vanilla protein powder
(your choice) either orange juice or soymilk; we never measure, just use enough to let it blend

Alternatively can you find a smoothie shop near your dance class? Stick to the ones who use fresh/organic ingredients if you're able, as you want to avoid tons of sugar / high fructose corn syrup and additives if you can.

Good luck and enjoy!
posted by lonefrontranger at 9:23 PM on September 20

Hard boiled eggs are easily portable but difficult to eat. You could mix whey protein a non-milk beverage. But I think you should get some lactase pills and drink the milk.
posted by ludwig_van at 9:59 PM on September 20

What about lactose-free cow milk? Mix it with chocolate powder and put it in an insulated flask.
posted by embrangled at 10:21 PM on September 20

I like an apple with a bit of almond butter right after a workout. Yum.
posted by lunasol at 10:21 PM on September 20

Hi Corey,

Ask around long enough, and you're going to receive a lot of conflicting advice about optimal post-workout nutrition. Experimentation is definitely your best friend. That said, here's what I can suggest to you, based on my own experiences and my observations as a personal trainer.

It's useful to think of having a post-workout "window of opportunity" for nutrient intake lasting about an hour or two after you exercise. In this period, you primarily want to achieve two things: 1) replenish your glycogen stores (to mitigate soreness and refuel muscles) and 2) promote an anabolic ("muscle-building") state.

To accomplish these things, I recommend ingesting a high-glycemic carbohydrate in conjunction with a rapidly-digested protein. Some research [scroll down to page 4 in the PDF] disagrees with the efficacy of this nutrient manipulation, which is sometimes referred to as a PWO "insulin spike". Empirically speaking, my clients have generally had great success with next-day fatigue reduction and favorable changes in body composition by following this method. YMMV.

Anyway, get your hands on some high quality whey protein. Being lactose-intolerant (I sympathize!), make sure the product is *lactose-free*. I'll take a moment to shill for Optimum Nutrition's 100% Whey, which I think is a great balance of price and quality. Check your GNC, as it periodically goes on sale. If all else fails, there's always Google. Get a shaker bottle (or any bottle), dump in a scoop of whey, and add an equal amount of table sugar. (Some of my athletes preferred to mix their whey with Gatorade or various juices--gross, but hey. Same concept.) Add water. Enjoy.

Happy exercising!
posted by AAAAAThatsFiveAs at 10:31 PM on September 20 [2 favorites]

I do 2-4 heaping scoops of vanilla whey protein, 1/4-1/2 cup of coconut milk, then top off with cold water to your desired thickness. Mix in a shaker cup and enjoy! Sometimes I'll throw in some juice if I want more flavor and/or quick sugars.
posted by jpeacock at 11:09 PM on September 20

Nth-ing the suggestion for a protein shake. I, too, am lactose intolerant and regularly drink protein shakes after intense workouts. I especially love the fact that they do not sit heavy in my stomach.

I'd recommend IDS Multi-Pro Whey Protein and I get it online at the usual suspects.

BTW, all protein drinks taste 100 times better when they're really, really cold. Drop a couple of ice cubes in and enjoy!
posted by SoulOnIce at 1:32 AM on September 21

Just a quick 2 cents: I'm a marathon runner, and it is recommended that you replenish those glycogen stores within 30 minutes after a workout, so time is pretty important for maximum recovery. I think 5As has it pretty right. Chocolate soy milk should have the protein you need.

Related but different: something else to consider after a hard workout (at least for runners) is an ice bath. Your muscles get tiny tears in them when you really work it, and they get inflammed. Cold is an anti-inflammatory and helps repair those tears quicker. Ice packs in your car to put on your quads, hammies, calves could also help recovery time.
posted by cachondeo45 at 4:59 AM on September 21

Lactaid makes a lactose free chocolate milk, but it's hard to find unless you're close to a big grocery store. It probably won't keep for 45 minutes anyway.

With your drive & lactose intolerance, maybe a protein bar?
posted by motsque at 5:09 AM on September 21

I'm surprised nobody's mentioned peanut butter sandwiches. They travel great, and you can plow through a couple on the drive home.
posted by knile at 6:43 AM on September 21

Rice pudding. There are tons of recipes, just be sure the rice is very well cooked, use soy milk or whatever you like instead of dairy. Raisins are helpful.

Power bars make me want to vomit, and I'm the cheapest person you've ever met, so I used to eat Fig Newtons instead. Or homemade Rice Krispie squares. I found anything mild tasting that had sugar and goes down easily (while still giving your stomach something to digest) worked well. I used to run 15k 3x/week and 25k on Sundays, if that gives you any idea as to how much energy was used.

Seconding the QUALITY whey protein. Spending the extra $$ is worth it.
posted by variella at 6:50 AM on September 21

These are all incredibly helpful, thank you everyone!
posted by corey flood at 6:52 AM on September 21

Whey protein shakes work for me. I mix them with milk, but water works too.
posted by valadil at 7:01 AM on September 21

Dark chocolate - especially Lindt 70%
posted by trialex at 3:52 PM on September 21

Update! I bought a thermos to take with me and made a smoothie out of frozen bananas, vanilla protein powder (who knew it could be lactose free?), soymilk, and a nectarine. While it wasn't necessarily the tastiest thing I've ever consumed, I have to say that I've felt like a million bucks in the days following my class. It's a lovely change from last week, when I felt like I'd been dropped off a building.

Thank you to all. You have no idea how much all your answers have helped.
posted by corey flood at 4:45 PM on September 23