Nutrition/Recovey info

dexty

Hi all,

Ok this nutrition lark is a minefield, so many products, so many types, so many brands, so much info, so many different prices! I just want something to aid my recovery after a tough bike spin and help make me stronger for next time (2-3 days later). I would also like to lose body fat. Generally after work I do a tough 2hr spin 3 times a week, come home about 8pm and have a high 5 recovery shake which is a recovery mixture of protein and carbs. I take one then before bed at about 12 but am wondering do I really need it esp the carbs bit and extra calories before bed or should I just take a pure whey protein shake (less calories). But I don’t want to damage my recovery by not taking the carbs bit or weaken myself by not taking enough! How much is enough? how long does recovery last? how often does the body need more protein and how much?

I finally found a protein/carb recovery bar that I actually like that doesn't taste like crap. It's the Tesco flapjack nutri1st honey and raspberry flavour. Seems to have plenty of protein in it and seems similar to the shake I take in content. anyone else use it? what's it like compared to the 'big brands?' On the subject of Tesco, what is buying their protein/recovery mixes like? Are they on a par with the leading brands? There seems to be quite a choice too, another minefield! Anyone recommend any particular one for just making me stronger on a bike while loosing a bit of fat??

I suppose the question is, how much recovery is enough, what is the recommended recovery protein/carb combination after a 2 hr ride? How much does the body actually absorb anyway? I sometimes throw an extra scoop in my recovery shake or add a scoop of pure whey protein but wonder is it wasted as the body can only use/absorb so much? How long after the first shake is the body ready for another one? and another? So u see what I mean by minefield! Same with Nutritional info, tonnes of it out there, any really good simple to understand guides out there that are not biased towards their product?
Finally, what about fat burners? They any good? Many thanks in advance for the advice
D

manwithaplan

Hot chocolate and a biccy works fine for me. How much recovery do you need to do for a spin 2-3 days later?

marketty

Fat burners as far as I can see are a waste of time. If they were as effective as they claim all these 'operation transformation' type programmes would be using them along with diet and exercise.
Simple whey protein can be useful for building strength and recovery. It's usually reasonably affordable, compared to the more 'complex' blends with creatine etc which cost a lot more.
However, whey or any other protein product is best used as a supplement when you arent getting enough protein in your diet. If you are trying to lose weight and cutting back on portions etc while training hard, it may be useful to you, on the other hand you are correct that the body can only absorb a certain amount per day, so if your diet is protein rich whey etc will just give you expensive pee ;-).
My understanding of creatine is that it increases muscle mass by encouraging muscle cells to retain water and swell, this is why bodybuilders and weights fanatics love it but I don't think it's that useful for cycling, not enough to justify the cost anyway.
Part of the reason there's so much information out there is that a lot of it is misinformation (I might even be repeating some here, apologies if so!)
Carbs aren't all bad, if you are trying to drop a lot of weight try and reduce them but it will affect recovery and you will struggle with 'bonking' on the bike.
Personally my favourite recovery drink is cheap and cheerful nesquik! I've found it helps me recover so I can ride consecutive days, but of course this could be just down to my increasing fitness, most likely a bit of both. Thinking of getting some whey to mix with it and I reckon I would have a relatively cheap and effective recovery drink, with a similar type of carb:protein ratio as the high5 stuff.
Btw high 5 seems to be one of the better value products on the market although I have yet to try it myself, happy with the nesquik for now ;-)
While out training try taking an electrolyte drink like high 5 zero, Nuun tabs etc. they come in soluble berocca type tabs and make up a lucozade sport type drink but work out way cheaper than buying lucozade. Electrolytes and carbs are important for endurance when out on the bike for long spins.
And water water water. A rule of thumb I use is that on a long spin if I don't stop to pee a couple of times I'm probably dehydrated, and I'll soon feel it in the legs.
Like I say I may be proven wrong here, especially if someone from the weightlifting forum who spends a 100 quid a week on supplements turns up! ;-)

kenmc

anyone tried the new nectar stuff they have on wiggle? like the pump idea.

for me its high5 4:1 on the bike, kinetica recovery shake when I get home, and kinetica protein the morning after a session. beer before bed

morana

A good hard session followed by a cheese sandwich.

colm_gti

I'll share my knowledge of what I've learned about nutrition over ~10 years from training for rugby...

ATP is a source of energy in your bodies cells, it becomes dephosphorylated releasing energy in the process. This is used up quite quickly in muscle. Creatine aids in the resynthesis of this and basically gives you noticeably more short term explosive energy. I've taken it for one period in the past and didn't notice any difference, until I stopped taking it and I simply could not train with the same intensity I had been training at. It was great for pre season weight training, and helped me put on some serious muscle mass, how it would help with cycling I'm not sure, unless you had a very structured training regime in which you were sprinting/climbing twice a week maybe.

Protein is necessary in a balanced diet, but contrary to what all the grunters in the gym think, you don't need to be downing loads of shakes a day to get the amount you need. Most of your protein should come from whole foods, a lot of them shakes have lots of sugar/sweetner. Supplements are exactly that, they shouldn't make up for other areas of your diet that are lacking.

Simple sugars are necessary! When you work out your body uses glycogen for energy, and when these are depleted it switches to using other sources, such as muscle, and you'll start wasting away. If you replace glycogen stores with simple sugars, like lucozade or a handful of fruit pastilles or whatever, your body won't use up muscle for energy.

Without knowing your exact goals, training schedule and diet, it's hard to pinpoint what you should take and when you should take it, and then there's the biological variation from person to person. What works for one person, even if they're the same build as you, with the same training regime and same goals, won't necessarily work for you.

Also, stay away from fat burners, from what I can make out they're just pure caffeine, won't be good for your sleeping patterns...

torydiver

Friend in local TRI club gave following recipe for homemade protein drink.

350 mls milk
2 tbls skimmed milk powder (tescos)
1 Banana
optional - couple drops vanilla essence

Mix all of above in blender

Made it a few times and think it tastes great. In long run it works out a lot cheaper than buying drums of protein powder......

AstraMonti

I am using a glass of milk and a scoop of pure vegan protein after every ride. I am not coping well with the ultra chemical stuff of High5 and the likes.

Harrybelafonte

AstraMonti wrote: »

I am using a glass of milk and a scoop of pure vegan protein after every ride. I am not coping well with the ultra chemical stuff of High5 and the likes.

What brand do you use and where from, if you don't mind.

AstraMonti

This one: http://www.sunwarrior.ie/product.php?id_product=17

It's one of the "thickest" proteins I have tried, if you put more than one scoop in a glass of milk it's getting too much to be able to drink it.

Harrybelafonte

Thanks, AstraMonti. It's a bit more expensive than I'd hoped, but I have to find something to try (vegetarian). I've tried going with the class of milk with banana and nuts for the last 5 weeks, but for three different days in the saddle (two of them over 5 hours) and two days of weights and swimming, I'm not recovering properly at all. I'll have to invest.