Stretching, icing and rehydrating are important practices that many athletes engage in to recover immediately after a grueling workout.

Athletes often postpone refueling until they are back home or after a shower. Refueling greater than 30 minutes post-workout, however, can hinder your body’s ability to adequately recover.

After workouts, athletes require a specific carbohydrate to protein ratio, 3:1 or 4:1, depending on sport-specific goals. Research reveals consuming this crucial combination within 30 minutes of exercise results in optimal muscle repair, glycogen replacement and decreased stress response.

To increase the convenience of refueling post-workout, the sports nutrition supplement industry has created a plethora of products developed to provide combinations of energy sources and nutrients essential to promoting recovery.

Popular nutrients you will see advertised are whey protein isolate and amino acids glutamine and arginine, plus branch-chain amino acids because of their role in enhanced muscle synthesis. Whey protein isolate is a trendy ingredient in recovery products because it is a complete protein that contains all of the essential amino acids your body cannot make and is absorbed quickly by the body.

Recovery products come in a variety of forms, such as powders meant to be mixed with water, ready-to-drink shakes and bars. The names, claims, ingredients and prices are different, making it challenging as a consumer to know what is right for you.

Highlighted below are a variety products divided into categories to help you differentiate the pros and cons of what you seek in a recovery product.  The one thing that all the products have in common is convenience. Bars and ready-to-drink products are the most convenient. Powdered mixes can be just as convenient if you portion out the powder and water before starting your workout so it’s accessible as soon as you are done exercising.

Whether or not you use recovery products, make it a priority to consume carbohydrate and protein within 30 minutes of exercising to repair fatigued muscles and replace depleted glycogen. That way, you’ll feel fresh for your next workout.

Stock your pantry to bounce back quicker

Perfect 4:1 Picks

1 Pacific Health Labs Endurox R4.  Contains 270 calories, 52 grams carbohydrate and 13 grams of whey protein concentrate per serving, plus glutamine. Comes in a powdered mix in chocolate, fruit punch, orange and vanilla flavors. $45 for 28 servings. www.pacifichealthlabs.com.

2 Clif Bar. Great balance of nutrients, including 41 grams carbohydrate, 9 grams protein (including soy protein), 7 grams fat and 4 grams fiber. Available in 19 flavors. $15 for a box of 12 bars. www.clifbar.com.

Perfect 3:1 Picks

3 Hammer Nutrition Recoverite. Contains 170 calories, 33 grams carbohydrate and 10 grams whey protein isolate per scoop, plus glutamine. Available in a powdered mix in citrus and strawberry flavor. $50 for 32 servings (one serving equals two scoops).  www.hammernutrition.com.

4 Clif Luna Recovery Smoothie. Formulated specifically for women with 55 percent organic ingredients. Contains 21 grams carbohydrate, 8 grams whey protein isolate, 100 percent daily value vitamin C and 20 percent iron. Available in strawberry-banana and dark chocolate powder. $18 for     16 servings. www.clifbar.com.

5 PureSport Recovery Drink. One serving of this powdered mix makes a 12-ounce drink providing 260 calories, 47 grams carbohydrate and 18 grams whey protein. Offered in lemon-lime, grape, fruit punch and banana-berry flavors. $25 for a box of 10 single-serving packets. www.puresport.com.

Ready-to-Drink Products

6 Gatorade Protein Recovery Shake.  One 325 mL can contains 270 calories, 45 grams carbohydrate, 20 grams milk protein isolate and 1.5 grams fat. Available in strawberry, chocolate and vanilla flavors. $70 for 24 shakes. www.gatorade.com.

7 EAS Myoplex Strength. A 14-fluid ounce bottle provides 210 calories, 23 grams carbohydrate and 25 grams milk protein concentrate, plus a small amount of soy protein isolate. Available in chocolate, vanilla, banana and strawberry. $35 for 12 bottles. www.eas.com.

Editor’s Note: After spending more than 15 years in the health and fitness industry as a personal trainer, nutritional consultant and a technical support representative for EAS, I can’t agree more with Mone when she states: “Research reveals consuming this crucial combination within 30 minutes of exercise results in optimal muscle repair, glycogen replacement and decreased stress response.” The 30 minutes following a training/race session is know as the “window of opportunity.” The body is primed to take in nutrients, and the best ratio is 3:1 to 4:1.

In the book Nutrient Timing by John Ivy, Ph.D., and Robert Portman, Ph.D., the authors explain, in great detail, how the “window of opportunity” works. Although this book is geared toward bodybuilders, endurance athletes can learn a great deal as they tear down muscle tissue when they train for more than 30 minutes and lift weights. I have followed the advice of Nutrient Timing for more than seven years.

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