The Best Post-Workout Drink for Endurance Athletes, According to Science

If you’re an endurance junkie and you’re logging long rides, training for a half-marathon, crushing WODs, or chasing podiums, you already know recovery matters.

But here’s the real question:
What’s the best drink to help you bounce back faster and perform better next time?

A new study published in The Journal of Physiology tested different post-workout drink combinations to find the best way to refuel your energy stores—and the results are worth your attention.

Let’s simplify the science and apply it to real life.

What Is Glycogen and Why Should You Care?

Glycogen is your body’s stored form of carbs—your fuel tanks for performance.

• Muscle glycogen powers movement (sprinting, squatting, climbing hills).
• Liver glycogen keeps your blood sugar steady and helps fuel longer-duration effort (think 60+ minute sessions or multi-round metcons).

If you burn through both tanks during a long or hard workout, what you consume afterward affects how quickly and completely you recover.

What Did the Study Test?

Ten trained male cyclists did a glycogen-depleting workout. During the 5-hour recovery period, they consumed one of four drinks:

1. Maltodextrin only (fast-digesting carb)
2. Fructose only (fruit sugar)
3. 50/50 maltodextrin + fructose
4. That same mix + 30g whey protein

Researchers measured how each option refilled liver and muscle glycogen.

What They Found

1. Liver Glycogen (Endurance Fuel):
   The best results came from drinks with:

   • Fructose

   • Maltodextrin + Fructose

   • Maltodextrin + Fructose + Protein
     All three outperformed maltodextrin alone when it came to restoring liver glycogen.

2. Muscle Glycogen (Strength & Speed Fuel):
   All four drinks restored muscle glycogen at similar rates.

3. Protein Bonus:
   Adding 30g of whey protein didn’t interfere with energy restoration—and supported muscle repair by boosting insulin and amino acid availability.

Key Takeaway for Endurance Junkies

Want more fuel for your next long effort and faster muscle recovery?

Use:

• A blend of fast carbs and fruit sugar (maltodextrin + fructose)
• A scoop of whey protein

This combo refills both energy tanks and supports muscle rebuilding—no guesswork required.

Example Recovery Drink

Mix:

• Maltodextrin powder (or for simplicity: Gatorade powder)
• A splash of apple or grape juice (for fructose)
• 1 scoop of whey protein

Drink it within an hour post-workout. Simple. Proven. Effective.

Endurance Performance in Columbia, SC Starts With Smart Recovery

Whether you’re cycling the Riverwalk, training at Irmo’s fitness studios, or prepping for a local triathlon, recovery is part of your training plan.

At Vertex PT Specialists, we work with endurance athletes across the Midlands to improve performance, reduce injury risk, and dial in science-backed strategies that make a difference.

Want the full science? Read the full research article in The Journal of Physiology.