Recovery and sports drinks

• 0.3-0.4 grams of protein/kg (20-30 gm for 150 lbs)
• Whey better than soy. Isolated whey better than concentrate. Hydrolyzed best.

CARB (Carbohydrate)

• High Glycemic index, MALTODEXTRIN
• Rapidly digested

CARB:PRO Ratio 3:1? (strength/weight loss 1:1, endurance up to 4:1)

• Rapidly digested

Electrolytes
Antioxidants
Other options (see below)
WITHIN 20-40 MINUTES OF FINISHING EXERCISE!
Chocolate milk is easy, although not ideal, and lactose intolerance is common.

• Glucose, maltodextrin or sucrose (fructose ok with another CHO, but not by itself)

Protein (PRO) 1.5 – 2.2 gram/100 ml (3:1 to 4:1 ratio CARB:PRO)

• Complete protein (WHEY is best)

Electrolytes

• Sodium 40-80 mg/100 ml
• Potassium 20-40 mg/100 ml
• Magnesium 10-40 mg/100 ml

Antioxidants

• Vitamin C 30-40 mg/100 ml
• Vitamin E 20-30 mg/100 ml

Other options (see below)