To aid recovery

average_runner

HI all;

What do poeple take to aid recovery after a run or speed session. What do we drink?

I always drinks loads of water probably 4-5 litres a day.
But lately bought a protein drink from promax, which is ment to aid recovery

Condo131

Couple of years ago, a club member, who has a Ph.D in nutrition, told us at a talk on the subject, that you should get carbohydrate into you within 15 minutes of finishing a session/race.

Apparently if you leave much it longer, the body tends to go into recovery mode, shutting down absorbtion from the stomach, and you won't take in "stuff" as easily.

A protein drink wouldn't be my own recovery drink of choice.

elvis jones

Condo131 wrote: »

Couple of years ago, a club member, who has a Ph.D in nutrition, told us at a talk on the subject, that you should get carbohydrate into you within 15 minutes of finishing a session/race.

Apparently if you leave much it longer, the body tends to go into recovery mode, shutting down absorbtion from the stomach, and you won't take in "stuff" as easily.

A protein drink wouldn't be my own recovery drink of choice.

I'd love to do that but i find myself feeling sick if i eat too soon after a long run.

The most i can get into me is a Snickers bar:o

ecoli

I find myself using glucosime sulphate which is supposed to be good for the joints and muscles and i have to say i find it really good in terms of helping to avoid next day pain and stiffness

yop

ecoli wrote: »

I find myself using glucosime sulphate which is supposed to be good for the joints and muscles and i have to say i find it really good in terms of helping to avoid next day pain and stiffness

Where do you get that from?

Since most of my runs are about 15-20 mins from home I get about 500ml of water into me MAX after a work out.

ecoli

You can get it in any good health store in either tablet form or as a cordial. I myself take the cordial form with my breakfast

Brianderunner

I've been using mars refuel drinks the last 2 weeks. Seems to have the ideal 4:1 carbs protein ratio. its all can think about the last mile of a run!

Sub430

yop wrote: »

Where do you get that from?

Tesco do an own brand one tablet a day.

average_runner

I get my glusoamine and chronditn(sorry about spelling) in Boots for buy 2 get one free. I find them really good on my knees!

tunguska

Maca. They sell it in health food shops. Get the gelatinized form. It really works, check it out:

http://www.macaroot.com/

Although it does have, er, other benefits........

mithril

average_runner wrote: »

I get my glusoamine and chronditn(sorry about spelling) in Boots for buy 2 get one free. I find them really good on my knees!

I take them as well because there is some evidence that they might do good and they are unlikely to do harm.

How can you tell though?

There are so many other variables that affect your likelihood of injury e.g. number of miles,running surface , frequency and quality of stretching , how can you isolate the benefit of the supplements from everything else?

Peckham

Low fat milk. Personally I have a nice big glass of Avonmore Super Milk after hard sessions. Sometimes I mix in PowerBar protein powder (Lion Bar flavour), but I think this is overkill and the milk alone should suffice.

Definitely feel the recovery benefit.

christeb

I have the Nutrition for Mara Runners by Jane whatserface (Griffin?) but it doesn't really deal with this subject. My med student buddy reckons we should strive for a 4:1 ideal carb / protein drink for optimal recovery. He said he's achieved this using skimmed milk and dissolving chocolate syrup into it - I haven't tried it but it sounds pretty tasty if you ask me. Super Chocolate Milk!

macinalli

Did that Chi-running course with Caitriona McKiernan and one of her practical tips was to have a banana/scone with a glass of milk ASAP after a long run (anything over 1 hr). As said above, 15 minutes after you've stopped running the body doesn't really benefit from it and recovery is much slower.

Sub430

christeb wrote: »

I have the Nutrition for Mara Runners by Jane whatserface (Griffin?) but it doesn't really deal with this subject. My med student buddy reckons we should strive for a 4:1 ideal carb / protein drink for optimal recovery. He said he's achieved this using skimmed milk and dissolving chocolate syrup into it - I haven't tried it but it sounds pretty tasty if you ask me. Super Chocolate Milk!

Similar to what McMillan proposes.

http://www.mcmillanrunning.com/runrr.htm

pc11

Clarence Bass also advocates a mix of some protein with carbs and discusses how even a bowl of cereal and skim milk will do fine.

http://cbass.com/SportsRecoveryDrinks.htm

dublinrunner

I find beans on wholemeal toast after a long run works wonders! Takes 2 mins to do and you get protein and carbs...plus its yum!

metamorphosis

Brianderunner wrote: »

I've been using mars refuel drinks the last 2 weeks. Seems to have the ideal 4:1 carbs protein ratio. its all can think about the last mile of a run!

haha i used to have that after long runs. Id deliberately go to the arena and run down the river bank and eventually make my way back to the arena so that when i got changed i could stroll down to the spar on campus and get a bottle of it. NYOM

other than that i find ryvita/rice cakes with a banana smashed on it with some peanut butter and jam on top of that perfect post run recovery food.

kennyb3

I use to use protein shake but now just go for milk, as any cardiologist will tell you to stay clear of the shakes. a pretty big statement and i ll get bashed for it but thats what 2 of them said to me.

Krusty_Clown

kennyb3 wrote: »

I use to use protein shake but now just go for milk, as any cardiologist will tell you to stay clear of the shakes. a pretty big statement and i ll get bashed for it but thats what 2 of them said to me.

Ya can't just make earth-shattering statements like that and not provide some further detail! I had a slim-fast shake a couple of weeks back. Is my heart going to explode? :eek:

menoscemo

Brianderunner wrote: »

I've been using mars refuel drinks the last 2 weeks. Seems to have the ideal 4:1 carbs protein ratio. its all can think about the last mile of a run!

Thanks for that. I tried one of these last night and it is delicious, can't believe it is doing me good

kennyb3

Krusty_Clown wrote: »

Ya can't just make earth-shattering statements like that and not provide some further detail! I had a slim-fast shake a couple of weeks back. Is my heart going to explode? :eek:

i doubt it somehow. i dont know the full details but it was one of about 10 questions the cardiologist asked me and when i told her i took them for about 6 months while doing weights a few years back she just said that some of them can do damage to your heart. she didnt say which ones, why etc but i wasnt questioning her, i ll be staying clear of them and getting my protein from regualr foods and drinks.

my gf who is also a cardiac nurse, says that its one of the first things doctors ask patients that are young and healthy looking

Krusty_Clown

Probably more in reference to drinks with names like:
Super Power Venom Max Viper +++ (now with added adrenaline burst for that heart-clinching uber-lift).

rather than:
SlimFast - it makes fat people thin.

shels4ever

Krusty_Clown wrote: »

Probably more in reference to drinks with names like:
Super Power Venom Max Viper +++ (now with added adrenaline burst for that heart-clinching uber-lift).

rather than:
SlimFast - it makes fat people thin.

Sounds like a great drink mix it with a double vodka and your rocking...

kennyb3

Krusty_Clown wrote: »

Probably more in reference to drinks with names like:
Super Power Venom Max Viper +++ (now with added adrenaline burst for that heart-clinching uber-lift).

rather than:
SlimFast - it makes fat people thin.

agreed, i wasnt trying to make peoples mind up for them or say all protein shakes are bad for you, just saying that i personally will not be taking as protein can be got from a regular balanced diet

bart simpson

kennyb3 wrote: »

agreed, i wasnt trying to make peoples mind up for them or say all protein shakes are bad for you, just saying that i personally will not be taking as protein can be got from a regular balanced diet

yeah id agree with you, if your a meat eater theres a good chance that you are getting more than enough protein for running.
the health/supplement business is huge and is getting bigger and bigger.....look at the bottled water industry...years ago it was a luxary to have a tap in your house because people had to go off to the well and bring back water in bottles...now everyone has taps and people now ignore them and still go off to bring back water in bottles!!!..except now the pay aswell

Aimman

First of all, I'm not a nutrition expert, secondly, I think of lot of stuff while I'm out running, but recently, I have been doing quite a lot of extra long training runs and in the past, I used PowerBar Recovery or SIS Rego until i ran out, so I thought up this milkshake while out on a long run that I can easily whip up (excuse the pun) as soon as I come in the door and I have found that my recovery has been quicker and I can get back on the road the next day quite comfortably. The reason why I would prefer a shake is because all the solids have been broken down in advance which should mean quicker absorption so that you meet the 15 min deadline to get the stuff into you. I cant vouch for the ratio of Carbs/protien/fat/other suff, but I feel that there should be decent quantities of carbs and protien in this shake:

Low Fat Milk (Super Milk etc should do the job too)
small tub of Probiotic Yoghurt (I use Dunnes Prune Flavour)
Couple of teaspoons of Drinking Chocolate
Tablespoon of Peanut Butter (possibly gererously heaped):o
Tablespoon of Honey
couple of teaspoons of milled seeds (I use the Prairie Fields Milled Linseed, Gojiberry, Sunflower and Pumpkinseed pack from Aldi/Lidl, not sure which shop)
One Banana
A raw Egg

OK, basically, Drinking Chocolate, Peanut Butter and Egg for Protien. Banana for Carbs, seeds for Omega 3 and fibre. Honey for short term energy, yoghurt to thicken it, add a bit of flavour and help the tummy.

I also find that the shake fills me up quite quickly and stops me rummaging through the presses to find extra goodies to feed the hunger pangs.

The raw egg is probably a bit controversial, and could be left out, but the whole thing gets whisked up and you cant even notice it if you are worried about taste. then again, if you keep thinking of Edwina Curry every time you look at a raw egg, then keep it in it's shell and in the fridge.

I'm hoping that someone here with a bit of Sport Nutrition know how can say if its a yeay or a neay, before people give it a try.

I find that my recovery time has been greatly improved but would be great to know if someone can advise on balancing the ingredients better or perhaps changing it in some way to improve it.

metamorphosis

Looks savage. NYOM.

Plus one on the sentiments of the raw egg. Out bodies don't really absord much protein from raw eggs. Maybe a little cottage cheese as a replacement?

Aimman

ULstudent wrote: »

Looks savage. NYOM.

Plus one on the sentiments of the raw egg. Out bodies don't really absord much protein from raw eggs. Maybe a little cottage cheese as a replacement?

LOL, would you believe, I had thought of cottage cheese in there too, as I usually have it on a bagel at lunchtime after my short run, but I wasnt sure how is would turn out in a shake. I was worried about the consistency being a bit lumpy. If you are willing to experiement, I'd me more then happy,