protein drinks and recovery drinks

robs1

just a quick question.does anyone use just protein drinks or does it bulk you up to much.or can you use it just for muscle recovery.being on the bike i dont want to add weight to my body by bulking up but im not sure can you take protein drinks and not bulk up.also what ones if any do you buy.

Lumen

Eating protein does not make you bulk up. Any excess will be transformed into fat.

For recovery I recommend 1-2g of ice cream per kg of bodyweight.

papac

Lumen wrote: »

1-2g of ice cream per kg of bodyweight.

MMMMM Ice cream.
Curse you Lumen. Now I have to go to the shop for Hagen Daas. (Its part of my training regime don't you know.)

JacksonHeightsOwn

Lumen wrote: »

Eating protein does not make you bulk up. Any excess will be transformed into fat.

For recovery I recommend 1-2g of ice cream per kg of bodyweight.

seriously??

papac

chrisbonnie wrote: »

seriously??

Recovery feeding is about replacing shedloads of carbs in the immediate post exercise period. Ice cream is good for this.
This is really only neccessary if you are training/competing on consecutive days as it speeds up the replacement of glycogen in your muscles.
I use chocolate milk myelf.Gives you a bit of proyein for muscle repair also.

Edit; Watch the calories though.

DirkVoodoo

I like that Rego stuff (endorsed by Chris Boardman).

Only problem is I never remember to use it after I get home and just end up eating regular food.

Haven't noticed any "bulking up" (ever!) but I've found protein does help with tired legs the next day.

Try one of the sample sized bottles and see how you get on.

robs1

il give that stuff a go then.thanks for the advice.i did not know that about ice cream.the bulking up part was just you see these guys in the gym with there protein shakes and there massive but clearly they are doing it excessively

C3PO

Slimline milk, a banana and some hot chocolate powder - blended and waiting in the fridge for when I get back ......yum!!

avalanche

was just looking into this myself. was debating getting them for goodness shakes on wiggle but they seem pretty pricey
http://www.wiggle.co.uk/p/cycle/7/For_Goodness_Shakes_Recovery_Powder_24x80g/5360049922/

would something like cola cao do the trick?

http://en.wikipedia.org/wiki/Cola_Cao

Liamo08

I use the High 5 4:1 myself and like it a lot, 4 parts carb to one protein. The citrus one is actually pretty tasty as well.

http://www.chainreactioncycles.com/Models.aspx?ModelID=17059

Although have to say the aul chocolate milk really hits the spot when you get home.

papac

The commercial specialist recovery drinks may be better-(never seen any studies that prove this),but for most of us a good skimmed milk based drink is fine.

Cola cao is mostly sugar so it will do the trick if you like it.Spanish kids drink it by the tonne.
There are cheaper alternatives-RPL1's bananna and choc shake is probably cheaper and more wholesome.

Lumen

I use this recipe for ice cream, except using vanilla extract rather than pods (cheaper).

Check out the ingredients:

6 vanilla pods
625ml/1 pint whole milk
50g/2oz skimmed milk powder
120g/4½oz unrefined caster sugar
10 whole coffee beans
6 medium egg yolks

Pretty healthy, and bloody gorgeous. The egg whites gets scrambled for breakfast.

avalanche

is that really good for you? or just wishful thinking. looks great and id love to be able to say its needed but it just doesnt seem possible..

Lumen

avalanche wrote: »

is that really good for you? or just wishful thinking. looks great and id love to be able to say its needed but it just doesnt seem possible..

How is that different to some rank tasting protein/carb recovery drink?

Eggs, skimmed milk powder (milk protein), whole milk, simple sugars.

Some might consider the egg yolks a bit high in cholesterol, but I'm unconvinced of the links between dietary and blood cholesterol anyway (awaits correction by the better qualified).

chakattack

After a hard spin this is my current flavour of the month:

One full tub of Glenisk Vanilla Yogurt - 60g carbs/21g protein and some probiotic business.

Lumen, I'm a fan of the homemade goodness but where do you find time to make your own frozen recovery grub? Huge batches?

Lumen

chakattack wrote: »

Lumen, I'm a fan of the homemade goodness but where do you find time to make your own frozen recovery grub? Huge batches?

Weekend mornings when I should be cycling. The kids beg me.

It's really just frozen custard. I have a decent ice cream maker with integrated freezing pump thing, and don't bother with any of Hestons infusion steps.

papac

Lumen wrote: »

Weekend mornings when I should be cycling. The kids beg me.

It's really just frozen custard. I have a decent ice cream maker with integrated freezing pump thing, and don't bother with any of Hestons infusion steps.

Mmm. There you go with the ice cream again.
My Aunt used to make that for us when we were kids and I always remembered it seeming really complicated.An ice cream maker may be the way forward though.
@Lumen What should I be looking for in an Ice cream maker thingy and how much roughly.??

Sorry if this is a hijack

Lumen

papac wrote: »

Mmm. There you go with the ice cream again.
My Aunt used to make that for us when we were kids and I always remembered it seeming really complicated.An ice cream maker may be the way forward though.
@Lumen What should I be looking for in an Ice cream maker thingy and how much roughly.??

I have a Magimix Gelato Chef 2200. It makes about a pint at a time. I probably researched it extensively.

Check out this baby. 6kg ice cream per hour, in a highly portable 60Kg package!

papac

I probably researched it extensively.

Thats why I asked.
Thanks.

ROK ON

After a very long or veryhilly spin I take Torq recovery shake. Works for me.
But I will try ice cream.

This evening I had coke and chicken satays. Last week I ate lots of garlic bread pizzas after sucessive spins. All washed down with coke.
Felt great. I don't care about calories as cycling looks after that.

Love Ben and Jerrys choc fudge so I reckon that is a good recovery option.
There is a lady in the local triathalon club who runs an ice cream store and makes her own delicious ice cream. I will probably head there post spins now.
Thanks Lumen, you have made my evening.

DirkVoodoo

I ate half of a vanilla cheese cake yesterday. Man, it was good! I blame the tour de burren for making me associate cycling with cheese cake now.

FISMA

Lumen,
What do you think of these articles? Appears that the intake of sugar is a very bad idea within the first two hours after cycling.

http://fitness.mercola.com/sites/fitness/archive/2010/07/27/the-growing-promise-of-shorter-more-intense-strength-training-workouts.aspx

http://www.howtobefit.com/limiting-refined-sugar.htm

GlennaMaddy

ROK ON wrote: »

.... Last week I ate lots of garlic bread pizzas after sucessive spins. All washed down with coke.

I mentioned this before, but I spotted the Rapha Condor team scoffing Apache Pizza and Coke at the end of this year Ras. Ok, they might have been treating themselves and they may have used up a tonne of calories over the week, but if it's good enought for them, it's good enough for me.

GlennaMaddy

Lumen wrote: »

For recovery I recommend 1-2g of ice cream per kg of bodyweight.

I heard somewhere that the ice-cream used to make ice-cream cones (99's etc) is full of bad fats and that the frozen variety used in soleros and ice-bergs is better.

Lumen

FISMA wrote: »

What do you think of these articles? Appears that the intake of sugar is a very bad idea within the first two hours after cycling.

http://fitness.mercola.com/sites/fitness/archive/2010/07/27/the-growing-promise-of-shorter-more-intense-strength-training-workouts.aspx

http://www.howtobefit.com/limiting-refined-sugar.htm

Excellent, I was hoping to goad someone into a rebuttal with links. :pac:

I think Tunney has posted previously about avoiding high GI foods due to insulin response.

Here is a list of different sugars with their GIs. Fructose would appear to be a good alternative to sucrose for ice cream, apart from this bit:

"Fructose is linked to heart disease as it raises triglycerides and cholesterol."

Boo!

ThisRegard

Liamo08 wrote: »

I use the High 5 4:1 myself and like it a lot, 4 parts carb to one protein. The citrus one is actually pretty tasty as well.

http://www.chainreactioncycles.com/Models.aspx?ModelID=17059

Although have to say the aul chocolate milk really hits the spot when you get home.

I use that during a session but I love either the High5 or Powerbar Recovery stuff afterwards, you mix the powder with either milk or water, but milk is so much better, and the chocolate flavour is so much yum.

niceonetom

FISMA wrote: »

Lumen,
What do you think of these articles? Appears that the intake of sugar is a very bad idea within the first two hours after cycling.

http://fitness.mercola.com/sites/fitness/archive/2010/07/27/the-growing-promise-of-shorter-more-intense-strength-training-workouts.aspx

http://www.howtobefit.com/limiting-refined-sugar.htm

I've seen the reverse argument made - deliberately stimulating insulin production (through eating simple carbs) in order to begin the process of protein synthesis quickly and speed up recovery for endurance athletes. It's the central premise of most recovery drinks aimed at that market. See the 4:1 mix of carbs to protein that almost all recovery drinks contain.

I guess it's what your goal is, and what type of exercise you're attempting to recover from. Training for bulk, or strength, or endurance, or leanness, or speed all require your body to adapt is different and often mutually exclusive ways - there's no one strategy for all of them.

Both of those links seem to be aimed more at strength athletes or body builders for whom building lean muscle mass and reducing fat is the priority.

For endurance athletes, who are trying to increase capilarisation and mitochondrial levels in muscle, sugars might be worth the negative effect on HGH etc. because it allows muscles to rebuild with better plumbing and better energy conversion.

Lumen

niceonetom wrote: »

For endurance athletes, who are trying to increase capilarisation and mitochondrial levels in muscle, sugars might be worth the negative effect on HGH etc. because it allows muscles to rebuild with better plumbing and better energy conversion.

I'm guessing that starving the body of the sugar rush forces it to grow more, and vice versa. Or something.

HGH deficiency is not a problem for a well conditioned athlete. :pac:

chakattack

What's HGH?

I have an ice cream maker lying idle that I might put to good use.

Lumen

chakattack wrote: »

What's HGH?

Human growth hormone.

markcroninbsc

ice cream? would you not be better off stayin at home and just not eatin the ice cream? youd get the same effect?

i think if your cycling to lose a bit of weight starvation is the best thing when you come back off the bike. if youve already lost the weight ya can beat a good bowl of home made pasta (1 egg 100grams of flower a rollin pin and a saucepan of water is all you need, if you want a tasty carbonara fry up a bit of garlic and bacon(olive oil) throw it in on top of the pasta crack a raw whisked up egg on that (the heat of the pasta will cook the egg) and give it a mix)

i think a good thing to take after the bike to if your doin a good bit of training is L-Glutamine. i got a big tub of it at the start of the year and had no colds or anythin like that untill the week after i finished the tub.

best thing while your on the bike by miles and miles is Vaam or hornet juice as its called now. savage stuff! i never notice any difference with all the other energy drinks but this one really does give ya an extra 20 miles. it comes from new zeland if you order it but only takes a couple of days. works out about 1 euro a bottle i think

kennyb3

markcroninbsc wrote: »

i think if your cycling to lose a bit of weight starvation is the best thing when you come back off the bike.

Yeah this is a great idea, starve yourself and you should be raring to go the next day:P

I dont think anybody is talking about having a couple of magnums here rather something small to get some sugar and carbs into you. Burn 1000kcals and have a small serving of ice cream of 200kcals and use the rest (or a small bit less if weight loss is the goal) for a proper meal with some protein in it

markcroninbsc

kennyb3 wrote: »

Yeah this is a great idea, starve yourself and you should be raring to go the next day:P

I dont think anybody is talking about having a couple of magnums here rather something small to get some sugar and carbs into you. Burn 1000kcals and have a small serving of ice cream of 200kcals and use the rest (or a small bit less if weight loss is the goal) for a proper meal with some protein in it

hmmmm i dunno. they say 3500 cal is what you need to burn off 1lb in weight so if your goin for weight loss i think the starvation is the only way to go. ah im only messin really but id have thought theres too much fat in the ice cream no? and id say unless you are at a level where your goin out for 3 4 or 5 hours and burning 2000+ calories your probably better off waiting an hour after you come back before you eat anything major. i always find if i come back from a long spin if i eat straight away i can eat about 15 spuds and half a cow but ill be hungry again in an hour. if i leave it for an hour or two ill be fairly hungry but wont eat as much and wont be hungry again as quick

kennyb3

markcroninbsc wrote: »

but id have thought theres too much fat in the ice cream no?

Hence you make a low fat batch yourself. and remeber fats arent all bad, they are needed.

markcroninbsc wrote: »

and id say unless you are at a level where your goin out for 3 4 or 5 hours and burning 2000+ calories your probably better off waiting an hour after you come back before you eat anything major. i always find if i come back from a long spin if i eat straight away i can eat about 15 spuds and half a cow but ill be hungry again in an hour. if i leave it for an hour or two ill be fairly hungry but wont eat as much and wont be hungry again as quick

Most things I ve read and the general consensus is to eat/drink some carbs and protein in the 45mins after you finish exercise if you want to recover best. Although obviously dont go stuffing your face.

markcroninbsc

kennyb3 wrote: »

Hence you make a low fat batch yourself. and remeber fats arent all bad, they are needed.



Most things I ve read and the general consensus is to eat/drink some carbs and protein in the 45mins after you finish exercise if you want to recover best. Although obviously dont go stuffing your face.

some of us fat bastards cant help stuffing our face thats why it takes an hour to get to the top of the sally gap. if you go up from the marley park side (stocking lane) theres an ice cream van half ways up (seriously). ye should all go up this way :P

markcroninbsc

is a flake and raspberry syrup included in a low fat health batch?

mockler007

i use maximuscle, cyclone, and its working a charm.
you dont feel bloated from eating a lot off food,
just drink a shake,
check out their site and do your research man.
its expensive but it does work.

El Director

Lads just wondering about recovery drinks. Would this be correct: Protein (whey isolate) for after highly intense workouts and for low intensity high volume endurance workouts 4:1 carbs:protein (recommended ratio for endurance athletes). Just find this a bit of a grey area.

Thanks.