PWO

PWO — post workout nutrition, best defined as the fuel for you body immediately after a workout.  PWO can also be called peri workout nutrition which is fuelling before during and after a workout.  In both cases the best formula for PWO is a 2:1 or 3:1 ratio of carbs to protein.  The carbs should be simple sugars and very easily digestible, usually something like dextrose or malodextrin.  There is a new carb out on the block called Waxy Maize starch and rather than being high on the GI scale it is unique as it is a high molecular weight carb that is capable of moving through the stomach very quickly, roughly 80% faster than simple sugars.

I have long believed in the importance of the PWO drink for maximum muscle glycogen replenishment and for optimum nutrient uptake by the muscles after the stresses of training.  To further cement my beliefs, I was fortunate enough to stumble across this awesome study done by Dr John Berardi where he tested recovery and performance in pro cyclists who consumed Carbohydrates only vs Carbohydrate and protein mix.  If you have any interest in endurance sports or sports nutrition then this is essential reading… enjoy

http://www.precisionnutrition.com/research-aerobic-recovery-1

http://www.precisionnutrition.com/research-aerobic-recovery-2