May 10, 2010 | 
Author If you haven’t yet seen the commercials by Gatorade bearing claims that the iconic sports drink has once again evolved, then let me fill you in: Gatorade is finally wising up and making themselves a player in the post-workout nutrition market, which is currently inhabited mostly by supplement makers. They are doing this by making their classic Gatorade just one piece in a system of three products designed to provide nutrition before, during and after a workout. They call it the G-Series. I call it a decent effort.
A screenshot from the new Gatorade site
Now, I know I have harped on this book before, but I just can’t harp on it enough – Nutrient Timing: The Future of Sports Nutrition
So, Gatorade is making an effort to add protein to their products. This is a good start, but they really don’t knock it out of the ballpark. This article from the Gatorade Sports Science Institute confirms the same approximate 4:1 carb-protein ratio as ideal for sports drinks. Yet, Gatorade’s new “Recover” drink provides 16 grams of protein per bottle coupled with only 14 grams of carbs. This less than 1:1 ratio isn’t even consistent with their own research on post-workout nutrition. It’s great that they’re providing protein now in their recovery drink, but it’s not in the right mix.
Gatorade Recover
And as for “Prime” and “Perform”, steps 1 & 2 respectively in the 3 stage system, there is no protein whatsoever in the formulas. “Perform” is regular old gatorade, providing 14 grams of sugar per 8oz (which some studies say is too much), and “Prime” is a 4oz packet of gel containing 25 grams of carbohydrate, designed to be slurped 15 minutes before competition. This concept has been out for quite sometime, and forced down by runners and bikers by the brand names of “GU” or “PowerGel”.
I don’t see anything wrong with taking the gel and drinking Gatorade during a workout, and it can certainly be beneficial IF you’re working hard enough. Gatorade is right in that the pre, during and post-workout timeframes all require giving your body nutrition to perform optimally. But, the research is saying that:
- The 4:1 carbs-protein ratio should be used in all windows, not just post-workout, for best performance. (Gatorade only puts protein into its post-workout drink, and in the wrong ratio.)
- Consumption needs to be tailored to your endeavor and your body size and metabolic needs. (Bigger, more muscled athletes or those with more intense workouts or sports need more fuel, but Gatorade doesn’t provide guidelines for this.)
Overall, Gatorade has wised up a bit, but is still lacking. I wish they would put protein in all their drinks. I also wish they would correct the ratio on their recovery drink, but I’m willing to grant them the charity that maybe they assume drinking Gatorade Perform will leave enough carbohydrate in the system to boost the post-workout ratio. Maybe.
Yet, even though Gatorade has improved, it’s still over-consumed by athletes everywhere. It’s used too often as a recreational go-to drink and a replacement for water, rather than serious workout/competition nutrition which is what it should be reserved for. Guys and gals don’t need to down 2 quarts of it during a baseball or volleyball practice or while walking to and from class. There is still 56 grams of sugar per quart and if you’re not working out hard, you’re better off with water, a more dilute sports drink, and a healthy meal for fuel.
**I am a strength coach and pitching instructor in the Central Illinois area. Personal training, pitching lessons, and custom training programs are among my available services. If you liked this post, please subscribe to my monthly newsletter – you will receive member-only tips, tricks and/or special offers on services and products.**
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Thanks for reading! -Dan Blewett
Dan,
I saw something the other day about the virtues of chocolate milk as a workout drink, especially 1%. But 1% chocolate milk doesn’t have the 4:1 carb to protein ratio you’re looking for, and you don’t drink milk anyway. So I did a little math (first practical application of high school algebra I’ve found) and figured out that 8 oz of light chocolate Silk soy milk mixed with 1-1/2 oz of light original Silk soy milk provides exactly the 4:1 ratio you’re looking for, lactose free. Whatchathink?
I say that sounds good! There’s no one way to go about it, and soy protein has a great amino acid profile and is biologically complete. That sounds like a winner, and I actually really like the taste of soy milk…I’m definitely going to give that a try. There’s also a milk-based product called Rockin Refuel that I was sent some samples of, and though I don’t believe in lactose, it’s a great tasting beverage and falls somewhere around 3:1. It’s basically chocolate milk with some whey protein added. Not a bad product for post-workout if you don’t mind dairy.
And, remember that you can mix and match – if you want to drink chocolate milk after your workout you can also throw in a handful of raisins to boost the carb count and perfect that ratio. There’s a million ways to get it accomplished. If you’re ever in the mood for something to cut dessert cravings, try mixing coke or root beer with vanilla protein and a little water. It’s like the best post-workout protein float ever (though I don’t recommend using that on a regular basis due to the fructose content)
If anything, PW, you would want a 4:1 ratio of protein to carbs. Diets high in protein, moderate in fat, and low on carbs are optimal for muscle gains.
Peace