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.

When recovering from orthopedic surgery—whether it’s an ACL reconstruction, rotator cuff repair, or meniscus procedure—nutrition plays a bigger role than most patients realize. At Vertex PT Specialists in Columbia, SC, we emphasize a comprehensive recovery plan that includes physical therapy, progressive loading, and targeted nutritional strategies to support collagen synthesis and soft tissue healing.

Years of clinical experience—and an increasing number of peer-reviewed studies—highlight the connection between key nutrients and better healing outcomes. Nutritional support in the early stages of rehab can help reduce inflammation, maintain lean muscle mass, and promote the formation of stronger, more organized connective tissue. This is especially important in high-demand regions like the knee and shoulder, where quality tissue remodeling is essential for long-term success.

Why Collagen Matters After Surgery

Collagen is the most abundant structural protein in the body. It’s critical in the remodeling of tendons, ligaments, fascia, and joint capsules following surgery. However, producing high-quality collagen requires more than just protein—it depends on a synergy of micronutrients like Vitamin C, zinc, copper, and Vitamin A.

If you’re rehabbing in Columbia, West Columbia, Cayce, or Irmo, here’s what you should be targeting in your nutrition:

1. Protein – The Foundation

Collagen is made of amino acids, so without sufficient protein, recovery stalls. Aim for 0.7–1.0 grams of protein per pound of bodyweight, especially in the first 4–6 weeks after surgery.

  • Chicken breast (3 oz): 21g
  • Salmon (3 oz): 22g
  • Greek yogurt (1 cup): 23g
  • Lentils (1 cup, cooked): 18g

Pro Tip: We often recommend patients supplement with hydrolyzed collagen and vitamin C 30–60 minutes before rehab to take advantage of the collagen synthesis window.

2. Vitamin C – Your Collagen Co-Factor

Vitamin C is essential for converting amino acids into functional collagen fibrils. It also helps control oxidative stress during healing.

  • Red bell pepper (1 cup): 152 mg
  • Strawberries (1 cup): 89 mg
  • Broccoli (1 cup): 81 mg
  • Orange (medium): 70 mg

Aim for at least 90–100 mg per day, and consider more during times of high metabolic demand (i.e. right after surgery).

3. Vitamin A – The Growth + Repair Driver

Vitamin A promotes epithelial and connective tissue regeneration. But too much can interfere with Vitamin D absorption—so stick to 700–900 mcg/day unless advised otherwise.

  • Sweet potato (medium): 2,190 mcg
  • Carrot (medium): 509 mcg
  • Spinach (1 cup): 573 mcg

4. Zinc + Copper – The Remodeling Duo

Both minerals are needed for cross-linking collagen and tissue remodeling. Zinc supports immunity and repair, while copper aids in collagen maturation.

Zinc:

  • Oysters (3 oz): 74 mg
  • Beef chuck roast (3 oz): 7 mg
  • Pumpkin seeds (1 cup): 6.6 mg

Copper:

  • Beef liver (3 oz): 15 mg
  • Lentils (1 cup, cooked): 0.5 mg
  • Sunflower seeds (1 cup): 0.5 mg

Aim for 11 mg of zinc and 900 mcg of copper daily. Copper supplementation should be balanced with zinc intake to avoid competition at absorption sites.

5. Hydration + Energy Intake

Soft tissue healing is metabolically demanding. Under-fueling or dehydration can delay progress. As a general rule:

  • Drink half your bodyweight in ounces of water daily
  • Ensure adequate total calorie intake to avoid muscle loss during immobilization

Need Guidance from a Rehab Expert in Columbia?

Whether you’ve just had surgery or are planning for one, your rehab plan should start before you even step foot in the clinic. Our team at Vertex PT Specialists in Columbia, SC creates tailored programs that incorporate nutrition, exercise, and recovery tools so you get the best results possible.

Contact us today to schedule an evaluation or get answers about how to support your recovery with expert physical therapy and nutritional insight.