Dr. Sears,
Q: Based on your work with the Stanford Swimming Team, can you please comment on recovery in detail as it relates to the impact on muscle recovery and glucose and glucagon levels in the blood. Endurox-like products typically have different carb/protein ratios that have been reported, via clinical testing, to support faster muscle recovery and enhanced endurance. Is there something different about the carb-to-protein ratio that should change in the recovery formula that an athlete drinks within the first hour after a long, hard workout?
A: Endurox is based on a 4:1 carbohydrate-to-protein ratio because that was the only ratio tested against pure carbohydrates. In working with elite athletes more than 25 years, I have always had excellent success with a lower carbohydrate-to-protein ratio that is slightly richer in carbohydrates than protein. The key to recovery is getting the mixture of protein and carbohydrate quickly into the athlete before the window on glycogen replenishment begins to close. Maximum benefits occur within the first 30 minutes after intense exercise. By two hours post recovery, the window on glycogen has closed completely.