Clément Golliet: The Post Workout Drink

Thu, Feb 20, 2014


Clément Golliet: The Post Workout Drink

Written by: Clement Golliet


***Clément is the Director of ACE Fitness overseeing the fitness component of all ACE Tennis High Performance programs. He also offers private and group fitness sessions for ACE and OTA players as required. Clément is a member of the Ontario Kinesiology Association and has a Bachelor of Science degree in Kinesiology from UQÀM – Université du Québec à Montréal. Accredited to use many different types of equipment including, but not limited to T-Rx, Kettle-bell and Viper Clément is a Certified personal trainer with “Pep” and has worked in a clinic with a multidisciplinary team as a kinesiologist in rehabilitation. His duty was to design programs for people with musculoskeletal injuries. A fitness coach for a variety of sports, such as basket-ball, soccer, track running and tennis. Clément’s main interests are in back rehabilitation, injury prevention, performance and biomechanics applied to sports physical conditioning. A high level basketball and cross country runner who has practiced resistance training for over 14 years Clément has a passion for sport.

Philosophy: Applying a methodical and biomechanics approach to physical conditioning, while sparing the joints and the musculoskeletal system is vital to an athletes success.

If you have any questions for Clement, he can be reached here.***


According to USTA statistics, a tennis match can last between 45 minutes to 5 hours. Points duration typically lasts less than 10 seconds with a 20 to 25 seconds rest between each point. A best of 3 sets match requires 300 to 500 high-intensity efforts. Most of the time, tennis players do not have enough time to recover completely and restore after each match. So different strategies need to be put in place to help the player recover as fast as possible between games and tournaments, or after fitness and tennis practice, using hydrotherapies (such as cold, warm water), musculoskeletal aspects (like stretching, foam roller), dietary supplements (proteins). Sleep is also important to facilitate the anabolic process. Recovery is paramount to success. If done correctly, it can make a huge difference.

I would like to focus here on the importance of the nutritional aspects of recovery and especially on recommendations for the post workout drink which is essential to replenish glycogen stores in muscle and liver, restore fluid and electrolyte levels, help repair muscle (anabolic effect) and restoration of the immune system.

To build an efficient post workout drink, it is important to know the timing of when to take it. Current evidence suggests that, for endurance athletes to maximize glycogen re-synthesis, they should consume about 1.2 g carbohydrate per kilogram body weight as glucose and sucrose immediately after exercise with amino acids or protein. Post workout drinks should not only contain carbohydrate and protein, but also contain electrolytes, including about 0.3-0.7 g sodium per litre fluid to help restore sodium lost through sweat.

Even more, the USDA recommends 6 to 20 grams of protein (essential amino acids) within 45 minutes after completing exertion (game, practice or fitness workout) with HIGH glycemic carbohydrate. The recommended ratio is 4:1 (carbohydrates to proteins).

It has been proven that consuming high glycemic carbohydrates – in other words simple sugar – during recovery can result in better glycogen storage up to a rate of 50%. It means that fructose is not as effective as glucose and sucrose to restore glycogen. The conclusion of a study shows that fructose is a poor nutritional precursor for rapid restoration of glycogen in muscle after exercise, but that both glucose and fructose promote quick accumulation of glycogen in the liver.

As much as it is important to have the good type of carbohydrate, the same applies for proteins. An interesting study has proven that whey protein supplementation during resistance training augments lean body mass compared to soy. Both test groups (whey group vs. soy group) were consuming similar calories and protein during resistance training. Daily supplementation with whey was more effective than soy protein promoting gains in lean body mass. These results highlight the significance of protein quality as an essential determinant of lean body mass responses to resistance training. Compared to soy, whey protein is higher in leucine (a very important amino acid in muscle synthesis) which is absorbed quicker and results in a more pronounced increase in muscle protein synthesis.

Another very surprising study shows the effects of eight weeks of whey or rice protein supplementation on body composition and exercise performance. The conclusion was that both whey and rice protein isolate administration post resistance exercise, improved indices of body composition and exercise performance; however, there were no differences between the two groups. But many studies have proven that whey protein is one of the most effective types of proteins on the market.

Regarding electrolyte in drinks, coconut water is very good because it is full of magnesium and potassium, but I would recommend the type without added sugar, except for the post workout drink if it is mixed with proteins. Sports drinks like Gatorade, PowerAde etc. can be used as post workout drinks, mixed with proteins as well because they have a high level of glucose and electrolyte. Some juices can be mixed with proteins, but just if they are not only made of fructose.

Some studies recommend low-fat chocolate milk consisting of a 4:1 carbohydrate: protein ratio (similar to many commercial recovery beverages) and providing fluids and sodium to aid in post-workout recovery.

To conclude, there are five important points to remember for the post workout or post game drink:

    – Consume the drink just after the session within a time frame of 30 to 45 min maximum
    - The drink should contain high insulin and glycemic index carbohydrates (i.e. low in fructose)
    – It should also contain a source of quality proteins or amino-acid (whey proteins, eggs, rice protein), between 6 to 20 grams.
    – Respect the ratio 4-3 to 1 (carbohydrates to proteins)
    – Do not forget to add electrolytes

The best and easiest way for this post workout drink is to use chocolate milk because it has the good ratio of carbohydrates vs proteins; it is an affordable recovery beverage and can be found everywhere.

If you do not tolerate dairy such as whey proteins or chocolate milk, I would recommend you do your own shake with rice protein isolate mix with a drink made of glucose or sucrose including electrolyte. Using fruit juice as the basis for your post workout drink can be a good alternative option. I would strongly recommend using rice protein mixed with pea protein powder because both combined together offer a superior amino acid profile that is comparable to dairy or egg proteins. Both types can be found easily and are even made gluten free. For those who are intolerant to gluten, but not to diary, gluten free whey protein is also available on the market.

I usually would not recommend high insulin index drink, but would only do so if it is consumed after the workout within a window of 45 min maximum.

I do not recommend drinks with artificial dyes in sports drinks like Gatorade, PowerAde. Some studies have shown that consuming over 50 mg per day is linked to negative effects on youth like hyperactivity. Furthermore, many say that colorants may give cancer though I did not find any solid studies; but this could be true if one consumes too many chemical food or artificial sweeteners on the long term. So try to limit your consumption of these types of drinks.


Delavier, Frédéric, and Michael Gundill. Guide Des Compléments Alimentaires Pour Sportifs. Paris: Vigot, 2006. Print.

Kleiner, Susan M, and Maggie Greenwood-Robinson. Alimentation Musclée: Construire Du Muscle, Gagner En Énergie, Perdre Du Poids. Paris: Vigot, 1999. Print.

“Chocolate milk: a post-exercise recovery bever… [Med Sport Sci. 2012] – PubMed – NCBI.” National Center for Biotechnology Information. N.p., n.d. Web. 6 Jan. 2014.

McGill SM. The mechanics of torso flexion: situps and standing dynamic flexion maneuvers.

“Building a beverage for recovery from en… [J Strength Cond Res. 2011] – PubMed – NCBI.” National Center for Biotechnology Information. N.p., n.d. Web. 6 Jan. 2014.

“Protein timing and its effects on musc… [J Int Soc Sports Nutr. 2012] – PubMed – NCBI.” National Center for Biotechnology Information. N.p., n.d. Web. 6 Jan. 2014.

“Effects of glucose or fructose feeding on gly… [Ann Nutr Metab. 1987] – PubMed – NCBI.” National Center for Biotechnology Information. N.p., n.d. Web. 7 Jan. 2014.

“Short-term recovery from prolonged exercise: expl… [Sports Med. 2010] – PubMed – NCBI.” National Center for Biotechnology Information. N.p., n.d. Web. 7 Jan. 2014.

“Role of dietary protein in pos… [Nestle Nutr Inst Workshop Ser. 2013] – PubMed – NCBI.” National Center for Biotechnology Information. N.p., n.d. Web. 7 Jan. 2014.

“Whey protein supplementation during resistanc… [J Am Coll Nutr. 2013] – PubMed – NCBI.” National Center for Biotechnology Information. N.p., n.d. Web. 7 Jan. 2014.

“The effects of 8 weeks of whey or rice protein supple… [Nutr J. 2013] – PubMed – NCBI.” National Center for Biotechnology Information. N.p., n.d. Web. 7 Jan. 2014.

“Amounts of Artificial Food Colors in Co… [Clin Pediatr (Phila). 2013] – PubMed – NCBI.” National Center for Biotechnology Information. N.p., n.d. Web. 8 Jan. 2014.

Share This Post

This is some text prior to the author information. You can change this text from the admin section of WP-Gravatar  To change this standard text, you have to enter some information about your self in the Dashboard -> Users -> Your Profile box.

48 Responses to “Clément Golliet: The Post Workout Drink”

  1. 1
    Ole Bredberg Says:

    Hi Clement,

    Great and helpful article. One question: In one part you recommend sports drinks like Gatorade and PowerAde because of their high levels of glucose and electrolyte and in another you do not recommend them because they contain artificial dyes. What is your position on sports drinks like these?

    Look forward to hearing from you.

    Best regards, Ole Bredberg

  2. 2
    Alex Says:

    Hi Clement,

    I find many post workout drinks in the special stores like in Popeyes Canada. Those are usually ready to mix drinks.
    Could you recommend what you think would be a good post workout drink or let’s say save mixes.

  3. 3
    ole Bredberg Says:

    Hi Clement,

    We look forward to your response.

    Best regards,

    Ole Bredberg

  4. 4
    Aidan Says:

    Hi clement,

    after my extensive research on the topic I have discovered that a nice warm cup of buffalo milk effectively combines electrolytes with good quality amino acids


  5. 5
    clement Says:

    Hello Alex, Thanks for your question. Yes you can use it but just make sure you have a good carbohydrate: protein ratio with electrolyte and in preference without artificial dyes.

  6. 6
    Clement Says:

    Hello Ole Bredberg thank for your interest. yes you can use sports drinks like Gatorade and PowerAde but do not take the habit to use it too much only if you do not have a other option. You can make your on sports drink. Take a 400ml juce diluted it with in 1 liter of water and add a Pinch of salt.
    Hope it help and let me know if you have more question.

  7. 7
    Clement Says:

    Aidan thank for your confirmation, yes you can use milk from cows if you have no problem with lactose like a chocolate milk better organic.

  8. 8
    Vapor Cigarette Says:

    Greetings I am so glad I found your blog, I really found you by error, while I was researching on Google
    for something else, Nonetheless I am here now
    and would just like to say thank you for a tremendous post and a all
    round exciting blog (I also love the theme/design), I don’t have
    time to go through it all at the moment but I have book-marked
    it and also included your RSS feeds, so when I have time I will be back to read more, Please
    do keep up the excellent job.

  9. 9 Says:

    The product appears to be a real cigarette but doesn’t work like an actual cigarette.
    The nicotine cartridges have liquid nicotine inside it and there is a tiny battery controlled atomizer inside it.
    You may use them in trains, planes, pubs, office, restaurants and anywhere else.

  10. 10
    cs go skins steam Says:

    Merely needed to stress I’m ecstatic I stumbled on the internet page.|

  11. 11
    Buy USA Proxies Says: : least expensive professional private proxies with 50% discounted! Professional quality, Unrestricted proxies, Extremely speed along with Least expensive prices : simply $0.25 for every proxy! Finest non-public proxies simply on

  12. 12 Says:

    Today’s entrepreneur isn’t as much focused on money and power as he or she is “wildly excited’ about an idea and utterly convinced of its success and its ability to change the industry, the world and how people live. Make A Program – Another one of the most important effective entrepreneur guidelines is to have a program. Novice speakers, for instance, often show a lack of confidence by keeping their arms in tight to their bodies.

  13. 13 Says:

    Er zijn genoeg mannen en vrouwen die dezelfde behoefte hebben, maar door ?ie
    nep-sites kunnen d?e elkaar niet vinden.

  14. 14
    Agustin Says:

    Anxiety is a very important aspect of herpes.

  15. 15
    Fredrick Says:

    I’ve been exploring for a little for any high quality articles or blog
    posts in this kind of area . Exploring in Yahoo I at last stumbled upon this website.
    Reading this info So i am satisfied to show that I have a
    very good uncanny feeling I found out exactly what I needed.
    I so much surely will make sure to don?t forget this website and give it a look
    on a relentless basis.

  16. 16
    Kelle Says:

    Avoidance and control of both forms of herpes virus infections require the adoption of
    a total management technique that involves mainstream treatment options along with natural herpes treatment options.

  17. 17
    Deloris Says:

    D? án c?n h? Aqua Luxury còn c?n 55m2 không?
    Còn thì g?i mình s? 0974683168 G?p Anh Hu?

    C?n h? n?m ngay trên tr?c ???ng Tôn Th?t Thuy?t h?a h?n s?
    là n?i ?em ??n cho b?n m?t “Ch?n bình yên chim hót” b?i nh?ng gì mà d? án mang
    ??n. B?n s? ???c s?ng trong m?t c?n h? h?i t? ??y ?? các y?u t? v? n?i th?t, thi?t k?, không gian, c?nh quan,…

    M?t c?n h? vuông v?c v?i cách b? trí m?t b?ng c?n h?
    h?p lý, thi?t k? n?i th?t ??p sang tr?ng, không gian s?ng m? n?ng ?ón gió h??ng ra “Lõi trung tâm
    thành ph?” s? là n?i cho b?n ???c t?n h??ng m?t
    cu?c s?ng tr?n v?n.

    H?u h?t các c?n h? Aqua Luxury ??u ???c thi?t k? ban công v?i h??ng t?m nhìn ??p, h?ng tr?n ánh sáng và gió tr?i vào c?n h? giúp cho ch? nhân giao hòa tuy?t ??i
    v?i thiên nhiên. Ngoài ra t?i c?n h? c?a Aqua Luxury, các b?n hoàn toàn có th? t? trang trí và b? trí n?i th?t theo phong cách
    riêng c?a mình, các ki?n trúc s? và nhà thi?t k? hàng ??u s? t? v?n cho các b?n v?
    cách bày ??t và s?p x?p trong c?n h? sao cho h?p lý
    v?i phong th?y, v?i tu?i c?a gia ch? nh?t.

    C?n h? t?i Aqua Luxury th??ng có t? 1 – 3 phòng
    ng?, ???c thi?t k? theo phong cách hi?n ??i pha chút c? ?i?n, ?em ??n cho b?n m?t cu?c s?ng
    ??ng c?p h?n bao gi? h?t.

  18. 18 Says:

    If you are a new customer at Airbnb, then we have
    a code for you: SG $33 discount rate code
    on your first booking, no matter where it is in the world.

  19. 19 Says:

    Scientists continue to investigate the infection to assist establish better treatments, a vaccine, and a herpes remedy.

  20. 20 Says:

    Cirurgias repetidas são desaconselhadas, pois aumenta a opportunity de aderências peritoneais tão prejudiciais
    como a própria doença.

  21. 21
    Harley Says:

    Wow, that’s what I was searching for, what a information! present here at this blog,
    thanks admin of this web page.

  22. 22
    Medical Home Care Says:

    Hola! Me gustó mucho su post sobre %target_title% quisiera conocer más del
    tema, existe alguna dirección que pueda usar?

  23. 23 Says:

    Besides, you should attempt to figure this out without asking
    your ex sweetheart as well due to the fact
    that even if you ask her, you may not get the best response either.

  24. 24 Says:

    The reason many people fail at returning with an ex partner is
    absence of a game plan, utilizing proven humanity based tactics that,
    when utilized properly, get your ex to want you back.

  25. 25 Says:

    If they take telephone call out of your earshot or you discover a number continuously appearing on their phone you do not acknowledge (or do,
    which can be even worse!) you have a right to be suspicious.

  26. 26 Says:

    It’s genuinely very complex in this active life to listen news on TV, thus I only use
    internet for that reason, and take the most up-to-date

  27. 27
    golf 4 opinie Says:

    Okazja do p?ywania z delfinami (dodatkowo p?atna).

  28. 28
    kegel muscle Exercises youtube Says:

    Porque pessoas ainda usar ler notícias papéis quando neste tecnológicas
    globo todos é existente em líquido ?

  29. 29 Says:

    But, having said that, in most cases, if you research before you buy on your initial apartment search, you’re more
    likely going to enjoy your apartment experience without noisy neighbors.
    When everyone’s to visit the ultimate place they think about with regards to getting a place to stay at is often a hotel
    rather than service apartment that is certainly mostly as they are not
    alert to such a service apartment is. grocery,
    gas station, hospital, school, or workplace, should be in a short driving distance.

  30. 30
    Paulo Pietro Says:

    Fala-se aqui tanto de segurança e adequação específica ao segmento de desentupidora e também limpa fossa quanto a normas gerais de trabalho.

  31. 31
    website Says:

    Chuva não tratantada é porta oportunidade para copiosas doenças!

  32. 32 Says:

    I discovered your site site blog on bing and appesrance some
    of your early posts. Continue to keep the very good operate.
    I just additional increase your RSS feed to my MSN News Reader.
    Looking for forward to reading much more on your part
    at a latr time!

  33. 33 Says:

    Also you can search through foreclosures, auctions, and homes which are preparing to enter
    into foreclosure like a great source of bargains. Still others are employed in specialized areas like resort management or assist government agencies using the redevelopment of industrial sites or reclamation of
    land. The first property that I bought in 1998 for $69,000 (that I still own today) will be worth $170,000 today.

  34. 34 Says:

    The problems using the ads with the newspaper are that often,
    these properties are not exactly what the public notice portray.
    The recorded data states how the rate for that current
    house in Pune specifically in Bavdhan ranges
    between Rs 4,800-5,500 per square feet, for Balewadi it ranges from Rs
    3,600 and 4,400 per sq ft, in Tathawade is between Rs 3,000 and Rs 3,400 per sq ft, in Wakad
    is between Rs 3,800 and 4,500 per square feet as well as in Hinjewadi is between Rs 3,500 and Rs 4,200 per sq .

    ft .. However, prices can sometimes be higher than normal without offering much in return.

  35. 35
    fettsugning utomlands Says:

    ? came acrosws ?our own weblog internet site ?n t?e internet and
    appearance a couple of of your e?rlier posts. Still ?eep in the
    rea?ly verfy go?d operate. I just additional up your Feed to my MSN
    Information Reader. Seekking towaz?d reading through mu?h ore of your stuff

  36. 36 Says:

    Therefore, it will be vital that you look whether
    or not the plot surveyor possesses the professional liability insurance.
    They as well come with an ample lexicon of trade and so are
    necessary section of the augmentation of Gurgaon. Godrej Garden City presented by Godrej Properties
    is just located inside the North-West region of Ahmedabad
    known to be Jagatpur.

  37. 37
    undvika torr hud Says:

    T?is is ? topic that iis close t? my heart… Thank you!
    Where arre ?o?r contact details thou?h?

  38. 38
    vimore4k Says:

    Would you be inquisitive about exchanging hyperlinks?

  39. 39
    ux design Says:

    Excellent post. I was checking continuously this blog and I’m
    impressed! Extremely helpful information particularly the last part :) I care
    for such information much. I was seeking this particular info for a long time.
    Thank you and best of luck.

  40. 40
    Jamaal Landis Says:

    Great – I should certainly pronounce, impressed with your web site. I had no trouble navigating through all the tabs and related information ended up being truly easy to do to access. I recently found what I hoped for before you know it at all. Reasonably unusual. Is likely to appreciate it for those who add forums or anything, website theme . a tones way for your client to communicate. Nice task.

  41. 41
    Web Development Company Says:

    Thank you so much for sharing such amazing information, keep more updates about this related blog. Visit Ogen Infosystem for creative and responsive Website Design and SEO Services in Delhi.

  42. 42
    55+ Unduh Lirik IndiaPaling Populer Pekan ini Says:

    What’s up, I really wanted to tell you, you’re dead wrong. Your current article does not make sense at all.

  43. 43
    Maisie Krstic Says:

    I visit everyday some blogs and information sites to read content, however this weblog presents quality based content.

  44. 44
    Website Designing Company Says:

    Brilliant idea, I love this article too! I’m keen to do this too. Thanks for sharing!. If you want any kind of website designing services.Please visit our website. Thanks

  45. 45
    Highly Components Says:

    There is obviously a lot to know about this. I think you made some good points in Features also. Energy Saving Sensors in India | Manufacturer & Dealers in Energy Saving Sensor

  46. 46
    buy new fmovie get Says:

    Also inspect the return policy. Make sure that you can return the movie either by checking out a shop or dropping it in the mail with no shipping costs.
    The majority of business provide complimentary shipping now.
    The return packaging is likewise ready for you
    to just to put the DVD in it to return by mail.

    Idea 5: If you desire the choice to lease and return motion pictures in store too, look for a service that provides this choice, few
    do. It is only companies such as Smash hit who have the traditional traditionals shops
    that can do this.

  47. 47
    oxigen Says:

    Oxigen BC Private Limited Company is India’s Largest CSP Provider, which works in all the states of India to open customer service point of all banks. Such as – sbi, boi, bob, pnb etc.

  48. 48
    bankmitrabc Says:

    Kiosk Banking BC model aims to provide a real time, user-friendly banking services to the consumer in their neighborhood. Bank Mitra has been a National ‘Business Correspondent’ for the SBI, PNB, Bank of Baroda, Bank of India, Central bank, Canara Bank, Allahabad Bank, Union Bank, Axis and ICICI Bank .

Leave a Reply