What supplements post cycle ride?

Invincible

Just wondering what supplements you would recommend after 2 hour cycle for recovery purposes ?
Whey protein or carbs drinks or ?
Any online supplier you'd recommend ?
Thank's in advance

Cookie_Monster

Lots of Vitamin B(eer)

To be honest a two hour ride (40-60km) is nothing special and you shouldn't need anything to recover after apart from water.

petethedrummer

Cookie_Monster wrote: »

To be honest a two hour ride (40-60km) is nothing special

Depends how hard you go.

I'd recommend sleep and a balanced diet.

CaoimH_in

5 fruit and veg, pint glass of milk, some fairly lean meat, watch the salt, don't train on rubbish carbohydrates, and don't have very much processed food. Also, don't dramatically change your diet overnight if you survive solely on crisps and lard, but gradually reduce the bad and increase the good.

That's all the diet I know and all I've ever needed.

tawfeeredux

Tomato soup, ten tins of. Mushroom soup, eight tins of, for consumption cold. Ice cream, vanilla, one large tub of. Magnesia, milk of, one bottle. Paracetamol, mouthwash, vitamins. Mineral water, Lucozade, pornography. One mattress. One bucket for urine, one for feces and one for vomitus. One television and one bottle of Valium.

I usually try and put the legs up for a bit too.

Darkglasses

There's no need for supplements, probably better to just have a nice lunch! Beans are always good, and some nice coffee.

Mycroft H

Tea and Cake.

smacl

Cookie_Monster wrote: »

Lots of Vitamin B(eer).

This, but to work effectively you should ideally be in a horizontal position on a cushioned surface while consuming, receiving the correct audio visual stimuli, while younger members of the family furnish you with accompanying carbohydrate based nutrients high in sodium chloride and saturated fats and regularly replenish said beer. About an hour of this treatment is optimal, for anything longer than a 15min spin.

TheBlaaMan

2 poached eggs on toast and you're sorted.

harringtonp

If you trained hard and need to recover quickly for another savage session you could do worse than Reflex One Stop. Tastes ****e though !

If you have plenty of recovery time afterwards I'd let natural foods do the work

kenmc

a good ipa, can't beat it.

colm_gti

If it's a longer ride, in theory your recovery should begin before you get off the bike, or in fact for most of the spin with replenishing your glycogen stores, what you eat on the ride to keep you going should do this.

In theory, a proper balanced meal afterwards is good enough for recovery, but I usually take a 2 part glucose to 1 part protein recovery drink after a tough session. Also, bear in mind that a proper stretch out and a hot shower directly after a ride is very effective for recovery.

I generally drive to the start of a long club spin or a race, so afterwards my recovery consists of; hopping off the bike, mix my drink and sip on it while getting changed and packing my bike up, PB and jam sambo or whatever is on offer after a race, light stretch and drive home. As soon as I'm home, foam roller and proper stretch and into a hot shower. Then a decent meal like scrambled egg on toast etc.

Hmmzis

It depends how hard and how often you do those sort of rides. If it's just once or twice a week then a balanced diet should be enough. If you're doing hard sessions for 5 days a week then some protein shakes could be convenient. I like the high5 stuff for its taste but I've also tried soya protein with fructose and it works just as well and after a hard training session the taste sense is numbed anyway.

The main indicators that I didn't take enough protein was that my mood was constantly on the grumpy side and I was getting every cold and stomach bug out there and my weight was dropping while it shouldn't had. Started taking some extra protein and the issues went away. My weight hasn't bounced back but my power has gone up a bit and I just feel better overall.

If you are eating already lots of meat and beans and dairy then you probably have enough protein as is. Most western diets are very protein rich.

AstraMonti

A protein shake with milk is always good after exercise, it will stop you from eating the whole fridge, at least it stops me

morana

for me it was always tayto crisps!

on_the_nickel

Depends on the time of day.

Home before 3pm = cake.

Home after 3pm = beer.

To be consumed while "licking your scores" [(c) my missus] on Strava.

Pawlie

If you did a 2 hour lightish training spin,just eat some eggs,brown toast and some beans,that would sort you out,but if you doing a hard 2 hrs doing intervals have the above but also a recovery drink,I use Kinetica recovery and go by it religiously,mighten taste nice but it is quality,do make sure sure you drink it within 30 mins of finishing training :-)........plenty pasta and chicken and salad for lunch and dinners too

t'bear

Anyone use this stuff and care to comment - Lion Bar!!
http://www.chainreactioncycles.com/Images/Models/Full/53108.jpg

Pawlie

t'bear wrote: »

Anyone use this stuff and care to comment - Lion Bar!!
http://www.chainreactioncycles.com/Images/Models/Full/53108.jpg

used to use the power bar chocolate one but was not happy with it and moved to kinetica products,could not be happier with Kinetica,might be a little bit more expensive,but the results from their products make up for it

colm_gti

t'bear wrote: »

Anyone use this stuff and care to comment - Lion Bar!!
http://www.chainreactioncycles.com/Images/Models/Full/53108.jpg

My stomach just turned :P

Most proteins on the market now are of a similar quality, so it's mostly down to flavour...

Kinetica is a bit 'gritty' and doesn't mix very well.

Optimum Nutrition whey is by far the best I've tried to date!

But that powerbar stuff is a blend of whey and casein, if that's what you're after then get gaspari myofusion, also very good!

And buy them from discount-supplements.ie, they're the cheapest!

Harrybelafonte

No matter what supplement you choose, sleep, sleep and more sleep for recovery. Personally, I don't seem to get it right sometimes, so I just make sure to have a protein drink straight after and a decent normal meal not too long after, whether I'm doing strength or endurance work. Otherwise I end up wiping out every scrap of food in the house and that's my excuse for the tub.

smacl

Hmmzis wrote: »

The main indicators that I didn't take enough protein was that my mood was constantly on the grumpy side

Sounds like I'm a bit protein starved, and so is my missus. Steaks for dinner it is

For protein based recovery drinks, I've found 'for goodness shakes' to be pretty good, though I'd only bother after a very long or particularly strenuous spin. The vanilla tastes pretty much like any bland milk shake, whereas most other protein based recovery drinks I've tried taste vile. YMMV.

Jeffm587

"for me it was always tayto crisps!"

Met a close realtive of yours at the top of Slieve Mann on last years WW200. First thing he mentioned was whats really needed up here is a few packets of Tayto:)

daragh_

Cuppa Tae and a homemade Smoothie.

RobFowl

petethedrummer wrote: »

Depends how hard you go.

I'd recommend sleep and a balanced diet.

Thats all you need, anything else is largely for show......

rp

AstraMonti wrote: »

A protein shake with milk is always good after exercise, it will stop you from eating the whole fridge, at least it stops me

+1, also seems to stop DOMS, too.

deandean

Tea and a hang sangwich.

crashoveroid

Well for me i find a few things very good Kinetica Recovery depending on the session. I also take 3.5 grams of Creatine. Because i have crohn's i also take Glutamiane that balanced with a healthy diet. One of my favorite pre and post rides is a Beetroot Apple and carrot juice.

hardCopy

A chocolate yazoo will give you about 15grams of protein and 50grams of carbs. Delicious and nutritious, and no need for a huge bucket of whey in the press.

colm_gti

hardCopy wrote: »

A chocolate yazoo will give you about 15grams of protein and 50grams of carbs. Delicious and nutritious, and no need for a huge bucket of whey in the press.

But a chocolate yazoo is about 3 times more expensive per serving

longshank

colm_gti wrote: »

But a chocolate yazoo is about 3 times more expensive per serving

Chocolate milk or just milk and a bananaa cheapest and most natural option.

Craig06

Optimum nutrition gold standard protein. Very easy to consume and tastes good. By far the best protein I've ever used as it doesn't have all the crap in them some of the others have and it dissolves very well.

kumate_champ07

unless your competing and want to win you dont need any special supplements.

a protein shake after exercise is no good without carbs, preferably 3:1 ratio of carbs to protein.

half fructose half dexrose.
palintose and maltodextrin can be added to, you could use them in 1:1:1:1 ratio. maltodextrin would be a good option with a chocolate protein powder as its wont make it sickly sweet. ON do a tropical flavor which might taste better when diluted with carbs

too much dextrose will give you a crash and then you'll crave more sugar. fructose is a sugar but medium GI. it is has a different digestive pathway to dextrose/glucose. too much fructose in 1 sitting is bad as it raises fat levels in the blood


to summarise you are best with a liquid meal immediately after training(within 40mins), followed by a proper dinner 60-90mins later

route66

Invincible wrote: »

Just wondering what supplements you would recommend after 2 hour cycle for recovery purposes ?
Whey protein or carbs drinks or ?
Any online supplier you'd recommend ?
Thank's in advance

None

MPFG

As well as a balanced diet (including 5 portions of fruit & veg a day) I am a big fan of mixed nuts (handful) and 30g of high quality dark chocolate a day - great anti oxidant

I also take vitamin C in a drink ( keeps colds and aches at bay) and systemic enzymes ( promotes recovery and an anti inflamatory - really worked when I hurt my ankle) - I take most days but not cheap

ddarcy

I typically have a greek yogurt mixed with a serving of berries (blueberries/blackberries) and then sprinkle granola and nuts on top (Tesco actually has a Granola and Seven Nut variety). This way you get protein from the cycle which you would have lost and the granola and nuts will expend energy post workout through your recovery. Seems to do the trick for me.

Gillo

tawfeeredux wrote: »

Tomato soup, ten tins of. Mushroom soup, eight tins of, for consumption cold. Ice cream, vanilla, one large tub of. Magnesia, milk of, one bottle. Paracetamol, mouthwash, vitamins. Mineral water, Lucozade, pornography. One mattress. One bucket for urine, one for feces and one for vomitus. One television and one bottle of Valium.

I usually try and put the legs up for a bit too.

Your sir are a genius:cool:

Two hours on a bike OP, you're really just looking at rehydrating yourself, drink a decent amount of water and I'd say you'll be grand, thrown in some fruit or nuts to get the carbs back up and you'll be laughing.

SERCPRO

Yazoo chocolate milk ...aim to get some protein into your system after a long hard spin, roughly 20-30 mins post ride with some carbs too.

petethedrummer

Eat a pork pie, then drop a couple of Surmontil-50's, miss out on Monday and come up smiling Tuesday morning.

kumate_champ07

MPFG wrote: »

As well as a balanced diet (including 5 portions of fruit & veg a day) I am a big fan of mixed nuts (handful) and 30g of high quality dark chocolate a day - great anti oxidant

I also take vitamin C in a drink ( keeps colds and aches at bay) and systemic enzymes ( promotes recovery and an anti inflamatory - really worked when I hurt my ankle) - I take most days but not cheap

me too, I get them in the cooking section. cashews,walnut halves,whole almonds. the walnuts are so underrated. lots of healthy fats and antioxidants much stronger than vitamin c.

I use fine almond powder(?) with my protein shakes in the mornings. linseeds, sesame seeds too


the '5 a day' is just a marketing thing, alot of veg today looks like veg but doesnt taste like veg should, theres alot less vitamins and minerals in them because of intensive farming. to me veg is just roughage, helps with digestion, good for bulking up meals if youre trying to reduce calories