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Strength Training Recovery Drink: Sugar just as good as Whey, Creatine and Sugars
New research from the Mississippi State University (Nutrition. 2004 May;20(5):420-7) has shown that taking plain sugars after your strength training workout will give you just as good results as taking expensive recovery drinks (that includeded Whey, Creatine and Sugars).
Different training groups were compared for fat-free mass (FFM), muscle strength and endurance and anaerobic performance before and after a ten week training schedule.
The conclusion!
"Consumption of a recovery drink after strength training workouts did not promote greater gains in Fat Free Mass compared with consumption of a carbohydrate-only drink. Performance variables such as muscle strength and endurance and anaerobic performance were not improved when compared with the carbohydrate-only group."
So in this ten week study there was no real benefit compared to just drinking sugars after your training. In real life when most of us don't even train this strict such recovery drinks will probably do even less, and many will probably consider it a waste of money.
Recipe for a basic working recovery drink:
- Sugar (grape sugar, dextrose, dextroglucose)
- Water
- Little orange juice, grape juice or syrup (for taste)
Recipe free of charge StayLimy.com :)
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News date: 20040507 Posted by: StayLimy.com |
