You likely know about the importance of drinking plenty of water during and after exercise, and that it is important to stretch after strenuous activity.
It is old news that you need water for keeping the tissues well lubricated, functioning, and for improving blood flow during exercise.
Exercise is designed to overload the muscles, which in turn causes minor tissue damage that, when repaired, can result in improved performance of the tissue.
This type of wear is necessary in order to cause improvement at the muscular level, and as such, much more than water is needed to recover from this type of damage.
Optimal window of recovery
Research shows that there is an optimal window of recovery after a workout during which the muscles are more receptive to insulin, the transporter of nutrients/energy in the muscles that assist with protein synthesis.
Consuming a decent amount of healthy high glycemic (fast absorbing) carbohydrates such as yams , watermelon, or dextrose (as found in supplements), followed by high-quality protein such as top-quality recovery protein mixes, lean chicken, or fish provides the best recovery.
The amount of time during which the muscles are more receptive to insulin lasts for about 45 minutes after ending activity, with the highest uptake of carbohydrates and protein occurring within the first 20 minutes after ending a workout.
Taking advantage of this recovery window can help prevent muscle fatigue, soreness, lowered function, and quickens recovery time substantially. After this recovery window, the muscles become less receptive, greatly slowing the recovery process.
Shakes are a great way to obtain carbohydrates and protein, especially since consuming a full meal immediately after exercise is not the most comfortable thing to do.
Carbohydrates to protein ratio
The approximate ratio of carbohydrates to protein that provides the greatest immediate post-workout results was found to be 4:1.
The pit-fall with putting in massive amounts of protein immediately after an intense workout is that the body needs to return to a resting state before it can initiate protein-synthesis (the repair of tissues), and having too much protein can acidify the blood and load the digestive system, stalling this process.
Also, the initial need of the body is to replenish blood-sugar levels and replenish electrolytes, and carbs in the whole-food form will do just that.
In a study examining the effectiveness of this refueling method, cyclists were able to cycle 40% longer on consecutive rides when using the carbohydrate/protein mixture, as compared to having a carbohydrate only drink.
Using this recovery window has also been shown to increase muscle growth and strength improvement by up to 15%
Great pre/post workout meals
Proper refueling immediately after exercise helps the muscles to recover faster, and therefore helps to further training gains and prevent overtraining and injury.
Combined with the use of proper stretching and myofascial release techniques, you will find that you can train harder and more frequently with fewer injuries and less muscle soreness.