How To Pick The Right Gel Or Sports Drink For You

  • By Lauren Antonucci
  • Published Aug 1, 2014

Post-training or race recovery

What you need: Replacement of fluids lost to sweat, carbs, protein and sodium within 30–60 minutes post-effort. Also: anti-inflammatory good fats or antioxidants.

What to look for: Aim for half your body weight in grams of carbs and a quarter of that in protein (ex: 60g carbs, 15g of protein for 120-pound athlete), plus 24 ounces of fluid per pound lost to sweat during your workout.

My favorites: Two of my favorite recovery products are Clif Builder’s Bar and Clif Shot Roks. I pair either with fruit for the perfect rewarding combo of a protein bar, fluids and antioxidants. My other favorite recovery reward is something I make in my own kitchen: a recovery smoothie made with low-fat Greek yogurt, fresh fruit and ground flaxseeds.

RELATED – Recovery: The Importance Of The Post-Workout Snack

Lauren Antonucci is a registered dietitian, board-certified specialist in sports nutrition, three-time Ironman finisher and the founding director of New York-based Nutrition Energy (

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FILED UNDER: Nutrition / Performance Nutrition / Weight Loss

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