Best revovery/endurance supplement for 24hr race?

[Jaco-fiets]

32 GI

[Top Fuel]

Castle Lite.mmmm.

[MDW]

Hi All

 

Here to help :-) and agreed for an endurance event of this nature 32Gi is not the product for recovery, where is does assist is that it improves post exercise glycemia, ie: keeping your glucose levels balanced.

 

As for recovery there are really two other types aside from hydration recovery and those are:

 

1. Glycogen repair

2. Muscle synthesis

 

GLYCOGEN REPAIR

The first you need to take in a a decent high GI product to kick it off and then a decent meal. My suggestion would be a complex carb such as oats, with yogurt, honey and some fruit. A little trick with this is to actually take a very strong dose of caffeine with it, such as a very strong black cup of coffee, or a double espresso. Its been shown that caffeine together with a complex carb can speed up the glycogen repair process by up to 60%. Try it, it works like and absolute bomb :-) its a secret, oh and guess what its not a supplement LOL.

 

MUSCLE SYNTHESIS

Muscle repair occurs, by taking in a protein with a carb to speed up absorption. My recommendation to assist both glycogen and muscle repair in a single drink would be an 89% protein to 11% maltodextrin (my choice), also the type of protein you use is important. Whey is quite popular due to its fast digesting properties, but be careful, ensure its of a high quality or else you going to have an irritable stomach and most likely flatulence. I prefer soya I have a very sensitive stomach, and the advantage of soya is it digests slower, yet it has a higher absorption rate then whey, also it tastes far better. I would not look at egg protein (albumin).

Its important to take in the protein shake, within 20 minutes upon completing the exercise or event to ensure maximum muscle absorption during this window period.

 

Hope this helps

 

all the best

Mark

[TNT1]

What are you opinions regarding the best supplment drink to use before and during a 24hr mtb race

 

23IG with a powerbalance thingy dissolved in it.

[Chubba]

..... maltodextrin (my choice),

 

Great post mark. Thanks.

One question, what is maltodextrin?

[Wolweseun]

Cytomax on the Bike

 

Muscle milk afterwards for recovery

[Trance Dance]

I'd go with a mix of real food; like bananas (with nutella sounds good) boiled eggs and cold potatoes, and hammer recoverite. I have found that recoverite works exceptionally well for me.

[TitusTi]

Normal food, try eat quite a bit during the day, it gets harder to eat later on, have some warm soup ready at some point.

As far as drinks go, try to go with something neutral, you're gonna hate it by the end though.

Try to limit your caffeinne intake until the next day as well.

Have fun.

[MDW]

Great post mark. Thanks.

One question, what is maltodextrin?

In short its a form of sugar extracted from starch such as wheat or corn. It does not provide long lasting energy, but quick release very quick :-)