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

[Agteros]

True all of it. What irks me is the search for solutions in bottles, powders and potions. Speak to a dietician (One with a degree in dietics, and registered to practice as such - a bit of sports nutrition won't do any harm), and stay away from Nutritionists / nutrition experts, and you'll (the royal version) realise that there are so many real food options available out there.

 

Man-made potions & powders are untested and unregulated (as it is by the manufacturer's own admission, NOT FOOD).

Do check up on the research and you'll see that milk is performing at least as good as a recovery shake. Sure, many other factors come into play, the first being lactose intolerance. There is no one size best anything!

 

I've used Pepto-pro before and cannot say that it performed better than a milk. Yes it is marginally easier to drag an energy drink and a sachet of powder along to wait at the finish than a milk product.

 

I do know what I prefer to drink when I'm given the option of

a.) Something that smells/taste like powdered rotten milk.

b.) fresh milk + some game(Not Game) biltong. Protein (and the bit of fat will make you feel satiated, just as what milk will do!

 

But back to the OP's question.. It should be quite clear what I prefer. About timing... As Eldron and others have stated: ASAP after you've stopped!

 

Anyway, everybody is welcome to part with their money in whichever way they feel like it. Also to shove whatever they please down their own throats. Me? I'm just a practical, somewhat stagnant back of the bunch rider. I also have my own opinions about all these shakes & powders, and I hope for everybody who takes them indiscriminately (especially in the place of real food), that I am wrong.

 

So, lets hear what everybody is taking? What other products/food they've taken before current choice, and reason for changing will add even more interest!

[madvics]

Lets put this in a scenario,if you have just finished a stage and you get to the finish line knackered,and lets say you have been out the whole day,and tomorrow is another big day. And food is just not gonna give you what your body needs,and price was not an issue what would be your go to drink or shake or what ever else to get you back on the saddle the next morning?

[TNT1]

Lets put this in a scenario,if you have just finished a stage and you get to the finish line knackered,and lets say you have been out the whole day,and tomorrow is another big day. And food is just not gonna give you what your body needs,and price was not an issue what would be your go to drink or shake or what ever else to get you back on the saddle the next morning?

 

Are we being tested the next day in your scenario?

[JGR]

Just for clarity solid food is still vital, very vital. Also supplements will never replace training.

 

32GI or GU Bru in the bottles and good old game. After a heavy session USN mass which has 50g protein, 220g carbs (training for IM so also swimming most days now) but only after not as a meal replacement. Just bought some epic pro to give it a go after reading some of the comments about it here

[madvics]

All I'm trying to do is get a feel of what cyclists do or use to get up the next day and do it all over again,I've pushed myself on a couple of races over the past two years,and especially on tough events where your legs get broken.i want to start doing stage races and want to have my nutrition in order.its one thing when you train on a daily basis and the routes are usually the same and you know where you can push yourself and recover, on a race you don't know what awaits you over the next hill and you push yourself to your limits and beyond.

[Wazza_pe]

on race events more than two hours what do the hubbers consume to recover and replace lost proteins and nutrients.And when should it be taken.

 

I am not trying to lose weight, I want to maintain my weight and build and strengthen my muscles.

 

Your question is somewhat difficult to answer without knowing what your 'during exercise' nutrition is, but assuming that you have that 'dialed in', then I would say the following:

Immediately after exercise (say within 30 min), research shows that your body is more receptive to nutrient intake than any other time of the day. This includes restocking carb stores as well as protein to repair muscle damage. Because of this, a solid meal isn't always practical or for many people not very appealing. A liquid meal is also absorbed quicker, and obviously begins your re-hydration post-exercise. 'Home-made' recovery drinks are easy to make, but personally, I find it much easier just to use one of the commercially available recovery drinks that contain protein and carbs (glucose and fructose sources) or if I'm home, I'll make a smoothie with protein powder, milk, water, fruit etc.

Amino acids are very important at this time, so make sure your drink includes these (good old whey protein will do just fine).

General rule of thumb is about a 4:1 carb to protein ratio (caloric value of drink). Remember that the amount of calories you take in should be varied by you depending on how hard you rode, how hot it was etc. etc.

Electrolytes are another important component that needs replacing. These (besides sodium) are available in fruit, but obviously all have been added to commercial recovery drinks.

 

So, what works for me, through lots of research, is the following:

- Recovery (protein and carb) drink/smoothie within 30 min post exercise.

- Good, balanced solid food approx. 1.5 - 2 hours post exercise. This would consist of protein, veg (plenty), starches. Remember to continue re-hydrating.

 

Hope that 'long-winded' response is helpful.

Edited October 8, 2012 by Wazza_pe

[madvics]

 

 

Your answer is somewhat difficult to answer without knowing what your 'during exercise' nutrition is, but assuming that you have that 'dialed in', then I would say the following:

Immediately after exercise (say within 30 min), research shows that your body is more receptive to nutrient intake than any other time of the day. This includes restocking carb stores as well as protein to repair muscle damage. Because of this, a solid meal isn't always practical or for many people not very appealing. A liquid meal is also absorbed quicker, and obviously begins your re-hydration post-exercise. 'Home-made' recovery drinks are easy to make, but personally, I find it much easier just to use one of the commercially available recovery drinks that contain protein and carbs (glucose and fructose sources) or if I'm home, I'll make a smoothie with protein powder, milk, water, fruit etc.

Amino acids are very important at this time, so make sure your drink includes these (good old whey protein will do just fine).

General rule of thumb is about a 4:1 carb to protein ratio (caloric value of drink). Remember that the amount of calories you take in should be varied by you depending on how hard you rode, how hot it was etc. etc.

Electrolytes are another important component that needs replacing. These (besides sodium) are available in fruit, but obviously all have been added to commercial recovery drinks.

 

So, what works for me, through lots of research, is the following:

- Recovery (protein and carb) drink/smoothie within 30 min post exercise.

- Good, balanced solid food approx. 1.5 - 2 hours post exercise. This would consist of protein, veg (plenty), starches. Remember to continue re-hydrating.

 

Hope that 'long-winded' response is helpful.

 

Thank you I am starting to get more clarity on the subject, yes my pre race nutrition and during race nutrition is cool, it's after that confuses me with all the stuff goin around.

[HappyMartin]

I use a recovery shake (FIT) after a hard ride if I am riding again the next day. I still eat solid food but the shake keeps me going until I can organize things. When I am hungry I am in no mood to hang around for 40 minutes while food is prepared. Being vegetarian I have had trouble in the past with protein deficiencies and it really inhibits recovery.

 

On the cooking thing it is only partly true that cooking food reduces its nutritional value. Carrots for example provide more energy when cooked and a different mix of nutrients become available after cooking. Potato is pretty much inedible raw. Sure many foods are more nutritious raw but not all. Raw butternut, artichoke, brinjal, squash and so on are not only less nutritious raw but pretty unpleasant as well.

 

It's fine to criticize shakes and supplements but then don't be a twit and eat fast food junk and think you know what you are eating or confuse that stuff with real food.

[Forthefun]

Vince the butcher sent me some STF , Single track fuel -powder to try after the USN stuff nearly wiped me out!

 

I am telling you, his approach is very different to what's got flash packing and even flashier pricing. The stuff works for me and I will say try it before you become a victim of false box label promises and fall pray to clever marketing , where the supplier makes 100% and retailer markes up 50% leaving 1/4 for cost of the powder and bottle- the powder will always be lower grade than you like to believe after paying so much its hard to swollow - no pun intended. I am not advertising, but if it worked compared to the rubbish I tried including USN -credit is due!, but he's some where on the hub. Got itvince@singletrackfuel.com

[Eldron]

This other guy saying how he can't eat anything he has to chew for an hour after a hard effort, is also his body speaking to him. Answering that message with some crap that bypasses it is not the correct answer.

 

So giving my body the right blend of carbs and protein to help it recover is the wrong thing to do?

 

What would be the right thing?

[HappyMartin]

Listening to your body leads to something interesting things. I remember my body asking for a cigarette when I was trying to give up. My cousin who is an opiate addict will tell you about stuff his body asks for. Go to a pub and find some skinny old alcoholic and he could tell you a story about body requests.Check out the obese people in the Mac drive through loading up with burgers.

 

Your body is designed to operate in a very different environment to where we find ourselves now. Think hunter gatherer. Best be careful before obeying every request you think your body is sending you.

[arendoog]

To make things simple.Bread + peanutbutter before .Salted peanuts and raisins+water during .A litre of milkshake after with biltong .Take a multivit and MAGnesium and calsium daily

[mojopup]

Personally, I used to get really ill after a race or hard training ride which has obviously negatively impacted on my cycling. Since changing my diet and adding quality nutrition as well as spending that extra moola and buying supplements until I found one that works for me (ie quality for me), I no longer have that problem.

 

My diet now includes a fair chunk of protein (mainly red meat), a bit of carbs, lotsa green leafy veg and normal veg. Then on training rides I will use juice or if a hectic ride, race drink. After a race or hectic training ride I consume a recovery shake whilst sorting bike and self out (sorry but this gal likes to be clean asap) then after admin is sorted I eat something. My brand of choice is Biogen CytoPro RS as ride drink and Biogen Recovergen (love the apple flavour).

 

The above works for me but we are all different so different products will work for different people.