The Science

The Top 8 Things You Need To Know About Hydration and Recovery

Have you ever woken up the day after a training session and struggled to get to the next one?


Do you suffer from headaches, muscle fatigue, severe muscle soreness or constant injuries which keep you from achieving your performance potential?


Do you train continuously and don’t see the gains from all your hard work?

Read the following eight key points to help turn your performance around.
1. Balanced body chemistry before, during and after sport/exercise can extend endurance, speed muscle recovery and reduce muscle damage.

a. A key aspect to a successful exercise regime-whether recreational, health driven or competitively targeted-ls proper energy supply and hydration of active muscles both during and after exercise/competition.


b. Optimal athletic performance requires proper nutrition and hydration during and after exercise sessions. This is especially true of endurance athletes where long periods of exertion may deplete endogenous energy stores, potentially compromising performance, recovery and athletes’ health.

2. Using the right sports drink before, during and after sport/exercise is a convenient and effective way lo ensure you remain hydrated and improve your recovery.

a. Before – Sports drinks may be used before an event to fine tune an athletes’ fluid and fuel intake. The carbohydrate lops up muscle glycogen fuel levels while the added sodium may reduce urine losses before exercise.


b. During – Sports drinks are designed for use during exercise for optimal fluid and fuel delivery. They can allow the athlete to perform for longer and more
effectively in training and competition.


c. After-sports drinks assist to meet an individual’s nutrition recovery goals by replacing fluids lost in sweat and also assist with refueling to replenish muscle glycogen stores. To meet all recovery goals, the ingestion of sports drinks should be supplemented with other fluids that can provide additional carbohydrates, protein and other nutrients essential for recovery.

3. A specific carbohydrate-to-protein ratio has been shown to deliVer better hydration during and after sports/exercise than water or a carbohydrate only drink.

The traditional approach of “carbo loading” and water consumption has largely given way to electrolytes and carbohydrate containing beverages for ingestion during exercise. These beverages are designed to provide a steady energy supply to activate muscles throughout an exercise session, but many provide only an immediate and acute energy boost leaving muscles without adequate energy supplies at critical moments.


More studies have shown that consumption of a mixture of carbohydrates and protein can yield a better muscular performance during exercise and more rapid and complete muscle recovery post-exercise.

4. After exercise, rehydration and protein stimulate protein synthesis, supports training adaptations and reduces muscle damage.

a. Protein, particular1y whey protein isolate, is essential in recovery as it contains high levels of certain amino acids that stimulate protein synthesis, helping to prevent muscle breakdown.


b. The body is not only delivered the building blocks for protein, but Is also provided with high concentrations of amino acids that actually stimulate the process itself.

5. For optimal recovery, ensure your body is effectively rehydrated between 15-30 minutes after exercise to promote tissue repair.

Because muscles are working at such high 8. levels during intense interval sessions, muscle glycogen stores are greatly depleted and muscle cells are traumatized by the high stress put on them which leads to muscle fatigue and soreness. The ability to train at a high level several days a week is omitted by how well the body recovers its glycogen stores and repairs muscle tissue after strenuous training. The key to maximizing recovery is to consume the right nutrients in the right proportions to ensure muscle health and to improve performance the next day.

6. Sports drinks with a 2.5:1 ratio of carbohydrates to protein have been shown to deliver the body better and faster hydration.

Researchers gave athletes either water, a 7.75% carbohydrate sports drink or a 7.75% and 1.9% protein sports drink during exercise bouts of varying intensity.
The results were quite dramatic:


The athletes consuming the carbohydrate protein drink had a 24% improvement in endurance when compared to the 7.75% carbohydrate drink and a 54% improvement when compared with water.

7. You don’t need a high sugar product to achieve endurance.

When the ratio of endurance gained as a function of the calories consumed is calculated, each calorie of a specific carbohydrate protein drink (PureSport™) consumed provides near1y two fold more available energy than the high carbohydrate products.

8. The true impact of high sugar sports drinks

a. Former competitive triathlete Jacinta Wormald is facing a $20,000 dental bill this year-what she believes is the legacy of years of drinking liters of high sugar sports drinks and eating fruit gels. Her problems started with tooth decay and became worse. She is preparing to have four teeth extracted and has paid thousands of dollars for root canal treatment in the past decade.


b. Dental surgeon John Banky, a member of the Australian Dental Association and Sports Medicine Australia, believes that more research needs to be done on the impact of repeated consumption of high sugar sports drinks on dental erosion, which he classifies as a sports injury. With repeated exposure, there’s the possibility of permanent, irreversible damage.

About the Scientist

Dr. John Ivy, a performance nutrition expert, is the inventor of PureSport Workout and Recovery powder products. When it comes to performance nutrition, he is considered by many as one of the leading experts. Dr. Ivy has pioneered the way to a new understanding of the way our muscles work and the importance of carbohydrate and protein. He brings over 30 years of experience in performance nutrition and has help develop many products. As former Chairmen of the Department of Kinesiology and Health Education at the University of Texas at Austin, Dr. Ivy has developed two products that are considered second to none. With their patent-pending formulas, PureSport Workout and PureSport Recovery powders are at the top of their class when its comes to giving the body what it needs.