Sunday, February 28, 2010

Home-Brew Recipe

30 Minutes Post-Exercise 


Your goals are: 

  • Return your body to pre-exercise levels of hydration, glycogen storage and protein as soon as possible. 
  • Provide amino acids for recovery of muscles that may have been damaged during exercise 
  • Begin replacing electrolytes 
  • Reduce the acidity of bodily fluids 

The following "Home-Brew Recipe" is from "The Paleo Diet for Athletes" which should be taken after an intense WOD. This Home-Brew recipe will achieve all of the post WOD goals and help with optimal recovery. 


NOTE: This recipe should be used after high intensity workouts. For workouts where the intensity isnĘžt quite as 

high, make the brew without the glucose


Body Weight (lbs)

Fruit Juice (OZ)

Glucose (TBSP)

Protein Powder (TBSP)

Calories (APPROX)

100-110

12

2

1 ½ - 2

390 – 415

120

12

3

2

445

130

12

4

2 – 2 ½

470 - 495

140

16

4

2 ½ - 3

550 - 575

150

16

4

2 ½ - 3

550 – 575

160

16

5

2 ½ - 3

580 – 605

170

20

5

3 – 3 ½

660 – 685

180

20

5

3 – 3 ½

660 – 685

190

24

5

3 – 3 ½

720 – 740

200

24

5

3 – 3 ½

720 – 740

210

24

6

3 - 4

750 - 790



To Make: 

  • Pour the fruit juice into a blender. Apple, grape, grapefruit, orange and pineapple work well due to their high GI and electrolyte content. 
  • Add 1 cup of fruit such as mixed berries, apple or banana. Frozen mixed berries work well. 
  • Add the glucose. Buy it in the sports drinks/ home-brew section at the supermarket. 
  • Start the blender. 
  • With the blender running, add the protein powder.
  • Sprinkle in two-three pinches of salt. 


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