Post race nutrition

Wonkagirl

Hi guys

Did the connemara adventure challenge on sat. in BITS today. just wondering what you guys consume post race- i tried to get a good bit of water into me, and had a banana, some bread and a nice big dinner- but really i should be buying protein bars i'm guessing? or whey bars??


i'd say the bottle and a half of vino blanco that i poured down my gob really helped with the recovery as well:rolleyes:

RoyMcC

They (the experts) reckon protein for repair and recovery, ideally within an hour after the big effort. Bananas are good and easy to get down when you can't really face food.

But, like you, I'll be less concerned with protein than with getting a couple of pints after Cork in a few weeks

RedB

I'm not really one to speak after my recent post-marathon feed of chips, pints, burger, pints, pizza and .......pints :rolleyes: but the recommended post exercise nutrition is a 4:1 ratio of carbs : protein. For a quick dose of that I'd recommend a bottle of that Mars Choc Milk drink. After that, if you even had a chicken sambo within the hour you'd be on the right track. The first hour post-exercise is the most important re nuitrition but so are the following three so get feeding as soon as possible and ideally have a proper balanced meal.

LightningBolt

Chocolate milk is seconded by myself. When I could get it handy enough abroad I'd always use it after training.

Husavik

2 to 3 ripe Bananas, large handful of Blueberries, small handful of chopped Almonds, tub of natural yoghurt and large handful of ice. Crush the ice first in blender then pile in the rest, (mix in water if too thick). A great smoothie for pre or post exercise. From UK juicing expert Jason Vale.

You need to get food in ideally within an hour so if you are away from home you could pack with you some recovery energy bars or a pre mixed recovery drink. Both available at good running/cycling stores.

Sosa

RedB wrote: »

I'm not really one to speak after my recent post-marathon feed of chips, pints, burger, pints, pizza and .......pints :rolleyes: but the recommended post exercise nutrition is a 4:1 ratio of carbs : protein. For a quick dose of that I'd recommend a bottle of that Mars Choc Milk drink. After that, if you even had a chicken sambo within the hour you'd be on the right track. The first hour post-exercise is the most important re nuitrition but so are the following three so get feeding as soon as possible and ideally have a proper balanced meal.

I second the chocolate milk.
I also drink high5 4:1 ....mostly during long runs but had it today after my LSR as i had no choc milk in the fridge

TFBubendorfer

Slim Fast. It has the prefect carbs : protein ratio and was recommended by coach Greg McMillan (amongst others).

I recently got some tins during a buy-one-get-one-free offer, that way they were way cheaper than sports recovery drink mixes and the content is pretty much the same.