Recovery shakes, protein shakes, I'm just getting more confused.

[Eldron]

So basically its mainly marketing crap.I do eat well and drink alot of chocolate milk,but lets say I do a stage race surely you have to take in something specialised

 

Yes and no.

 

You can get everything you need from "real food" as has been stated here.

 

Alternatively you can get it more conveniently in powder/liquid form (at a price).

 

The benefits of a protein/carb mix as a recovery tool are proven - how you get that protein/carb mix is up to you.

 

I prefer supplement form.

[TNT1]

I can afford it, and it takes away the desire to have a chocolate, or chips, or some other unhealthy snack (keeps me filled till supper time).

Oh, and it is good for me

 

Wouldn't fruit or something be healthier than some chemical powder, and do the same thing?

[Iron]

Recovery drinks I only use after a big race BUT with a proper meal too or just a meal alone will do.

 

Just did makele 3 day race this past weekend . after each day it was USN recovery max WITH a proper meal.

 

Don't just rely on recovery drinks only , they do assist and are super convenient as pointed out by Eldron .

[Oltremo]

Wouldn't fruit or something be healthier than some chemical powder, and do the same thing?

I have fruit with my breakfast @ 07h00, and with yoghurt @10, so I do both

[madvics]

As far as I know the rule of thumb is 2 grams of protein per kilo of weight.

Lets say I do take a after race supplement,would a proper good quality protein shake be better than a recovery shake, which would be more beneficial.

[jcza]

Recovery drinks I only use after a big race BUT with a proper meal too or just a meal alone will do.

 

Just did makele 3 day race this past weekend . after each day it was USN recovery max WITH a proper meal.

 

Don't just rely on recovery drinks only , they do assist and are super convenient as pointed out by Eldron .

 

+1

[Cyclewizz]

For me shakes have a place.

1) They convenient

2) They get absorbed by the body a lot quicker

 

I add a scoop of unflavoured whey protein to my carb drink.

After a short ride (2hrs) I'll have a glass of chocolate milk (if I remember).

After a long ride (4hrs) I'll have a shake with some pronutro.

After a race I normally have breakfast with my mates but sometimes Robo-Ox eats everything and I have to have a shake.

[JGR]

Vitamins and other items used in medicines are also found naturally but i dont see people chewing leaves to get them. Also when food is cooked it loses a lot of its nutritional value. In the case of the chicken mayo sarmie - mayo is one of the fattiest things out so in the equation you have maybe 15% chicken and rest is bread and mayo?

 

Another thing that is a consideration for me is that often after a long race - my stomach muscles/organs are sore and I often cant eat straight away anyways.

[KiNgL]

I can afford it, and it takes away the desire to have a chocolate, or chips, or some other unhealthy snack (keeps me filled till supper time).

Oh, and it is good for me

what brand do you use?

 

 

can the 32gi recovery be used as a protein shake? (hope it aint a dumbass q)

[Agteros]

Your toasted sarmie and light bevvie would cost as much, I think it is the intensity and not the km's done that require a more scientific approach. Maybe it is marketing and maybe it is the placebo effect but sticking to the point of the thread, within 30 - 45 mins is optimal.

Yes, but I do no make food choices based on cost reasons. I picked it because it actually tastes nice, is real and a decent reward for a day in the saddle.

 

How far, and how fast do you need to go to recover from racing 'damage'? Not sure, but more traininig (within reason - and that reasonable is a lot further down line for most of us than we can image!) will always condition muscles better for exertion than slapping a powered whatever down your throat in the hope that it will undo the damage being under prepared did!

[Agteros]

Vitamins and other items used in medicines are also found naturally but i dont see people chewing leaves to get them. Also when food is cooked it loses a lot of its nutritional value. In the case of the chicken mayo sarmie - mayo is one of the fattiest things out so in the equation you have maybe 15% chicken and rest is bread and mayo?

 

Another thing that is a consideration for me is that often after a long race - my stomach muscles/organs are sore and I often cant eat straight away anyways.

Aah, so this is going to be turned into a mayo vs powered milk debate.... I stated my experience and never advocated mayo. Also think that after starting the day of with oats & honey I'm allowed to break the rules at lunch a bit?

 

Also humans cook food to break it down so we can digest it.... basic biology. Fire & cooking wasn't invented because of a mystical 'cool' factor!

[Oltremo]

what brand do you use?

 

 

can the 32gi recovery be used as a protein shake? (hope it aint a dumbass q)

USN Whey Protein (Protein shake)

Hammer Recoverite (Recovery Drink)

I don't know if 32gi recovery can be used as a protein shake, I wouldn't.

[Eldron]

Another thing that is a consideration for me is that often after a long race - my stomach muscles/organs are sore and I often cant eat straight away anyways.

 

Good call - I've been using recovery shakes for so long I forgot about that!

 

After a really hard session or race my stomach stays "closed" for about an hour. I can't swallow anything I need to chew - protein shakes are the perfect answer.

 

I only like 1 flavour - chocolate!

[Eldron]

Some basic rules:

 

Recovery drink should be taken within 15 minutes of stopping exercise - the mystical "glycogen window"! Apparently this only applies to the carbs and you have 2 hours to get the proteins in but I figure get it all in within 15 mins - much easier.

 

Powder form allows a bit of leeway on the 15 minute ruler - solid foods take a bit longer to digest.

 

The ideal recovery tool is 4:1 (4grams carb to 1 gram protein).

[madvics]

There are so many supplements out there, I know some guys are sponsored so they will mention what their sponsors give them,but from guys that have been there and tried whats out there what,what works for you really

[Eldron]

There are so many supplements out there, I know some guys are sponsored so they will mention what their sponsors give them,but from guys that have been there and tried whats out there what,what works for you really

 

I use this stuff:

 

http://www.usn.co.uk/product/Protein-Shakes-Meal-Replacements/100-Whey-Protein-908G/101

 

It is the cheapest form of protein I have found (with the best flavour). The problem is that is mostly protein and no carbs so it breaks the 4:1 carb to protein rule. Easy to solve though - smash some cheap energy drink with it or jelly babies or any other easy carb source. Job done.