I usually run about 30 minutes after work 3-4 times/week. My husband insists that I need to drink a recovery drink after my run, but I noticed the calorie content was pretty high, and I hate to drink all the calories I just burned! :-) Do I need a recovery drink after a run or any type of exercise for that matter? I will usually have an EnduroxR4 after a long bike ride.
There are a lot of myths surrounding running and recovery. Some of them continue on and on, but basically replenishment ideas revolve around intense exercise that continues for a hour or longer. There are exceptions to the rule, given level/type of activity, perspiration, pre-running prep and so on, but in general sports drinks would only be beneficial following extended periods of physical exertion. (Even then, the low/no calorie options should be considered and all of them should be watered down). The labels reveal that most average 32. oz. containers are actually 2.5 servings, so that is the hint to limit or dillute the portions.
Few require a high-calorie drink after exercise, so it mostly a marketing ploy to be avoided. Plain water is the most obvious choice for hydration and electrolytes, sodium, potassium, calcium and magnesium can be replaced with Powerade Zero, for example.
Hope this helps and best wishes!
You don't necessarily need a recovery drink/shake after a 30 min run but you should get something into your system to help your muscles recover. It is good to get a small amount of carbs/proteins into your system within 30 min of completing your workout. Protein and carbs help your muslces to recover faster which will reduce soreness and stiffness and aid in improving your overall fitness.
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Ditto on intensity and duration. You probably aren't doing enough in a 30 min workout to warrant a recovery drink. When you start doing intense or greater than 1 hour workouts, ok. If you can tolerate dairy products, one of the best recovery drinks available is low-fat or skim chocolate milk! It's got excellent quality protein, electrolytes and chocolate!
As Jet61 mentioned, chocolate milk is very good for recovery. The calories you get from the milk should be less than what you burn during your run.
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