Home-Brew Recipe

30 Minutes Post-Exercise 

Your goals are: 

• Return your body to pre-exercise levels of hydration, glycogen storage and protein as soon as possible. 
  
• Provide amino acids for recovery of muscles that may have been damaged during exercise 
• Begin replacing electrolytes 
  
• Reduce the acidity of bodily fluids 
  

The following "Home-Brew Recipe" is from "The Paleo Diet for Athletes" which should be taken after an intense WOD. This Home-Brew recipe will achieve all of the post WOD goals and help with optimal recovery. 

NOTE: This recipe should be used after high intensity workouts. For workouts where the intensity isnʼt quite as 

high, make the brew without the glucose. 

Body Weight (lbs)	Fruit Juice (OZ)	Glucose (TBSP)	Protein Powder (TBSP)	Calories (APPROX)
100-110	12	2	1 ½ - 2	390 – 415
120	12	3	2	445
130	12	4	2 – 2 ½	470 - 495
140	16	4	2 ½ - 3	550 - 575
150	16	4	2 ½ - 3	550 – 575
160	16	5	2 ½ - 3	580 – 605
170	20	5	3 – 3 ½	660 – 685
180	20	5	3 – 3 ½	660 – 685
190	24	5	3 – 3 ½	720 – 740
200	24	5	3 – 3 ½	720 – 740
210	24	6	3 - 4	750 - 790

To Make: 

• Pour the fruit juice into a blender. Apple, grape, grapefruit, orange and pineapple work well due to their high GI and electrolyte content. 
• Add 1 cup of fruit such as mixed berries, apple or banana. Frozen mixed berries work well. 
  
• Add the glucose. Buy it in the sports drinks/ home-brew section at the supermarket. 
• Start the blender. 
  
• With the blender running, add the protein powder.
• Sprinkle in two-three pinches of salt.