Do you use a recovery drink after a training session?

outfox

Does everyone drink one of those protein shake things or similar after a session on a turbo trainer, spin bike, etc? I don't know whether it makes any difference or not. After a session I just want to hit the shower. Is it too late to have a recovery drink after the shower?

3102derek

I usually take some ON protein after a turbo session. 240ml milk and one scope of protein.
i usually do 1 hour session @ 8pm, so i find the protein help me not binge on crap afterwards.

The Ging and I

A few tins of vits and iron, aka the black stuff

Oryx

If I'm not eating a meal I would usually have a protein shake. I'm told there is a 90 minute window to take this after exercise to gain max benefit.

Ole Rodrigo

Nesquik

outfox

Do you guys find it helps? How can you tell if it's improving your recovery?

outfox

ror_74 wrote: »

Nesquik

Is that fortified with iron? I think a lot of those have iron and other stuff added. I've got haemochromatosis, so need to avoid iron.

tomdempsey200

chocolate milkshake

Seaneh

Milk or a beer.

Anything else is overkill.

Ill usually just eat something though. Eggs scrambled in real butter with some bacon and a glass of milk is my preferred post spin meal.

Oryx

I don't know about recovery, for me its about increasing protein intake overall as I hadn't been eating enough. I'll tell you in a few months when I'm into the harder longer training.

Seaneh

outfox wrote: »

Is that fortified with iron? I think a lot of those have iron and other stuff added. I've got haemochromatosis, so need to avoid iron.

Buy some chocolate syrup from a supermarket, mix a teaspoon or two of that with a glass of milk in a shaker.
Boom, chocolate milk.

detones

Coffe and cake. Maybe that's why I suck.

Ole Rodrigo

outfox wrote: »

Is that fortified with iron? I think a lot of those have iron and other stuff added. I've got haemochromatosis, so need to avoid iron.

It is you're right. Try normal Chocolate Milk.

You could also try For Goodness Shakes ( I used to get these until I realised Nesquik was cheaper ).

http://www.wiggle.co.uk/for-goodness-shakes-procovery-powder-sachets-12-x-72g/

lasair

I take On Caesin prior and then On Amino Recovery for after

Amz

Chocolate milk, either Nesquik or something like Frijj.

1750W

After all my rides my first priority is hydration so either coconut water or dioralyte. Especially after turbo sessions. I avoid protein shakes as they tend to cause me gastro upset. There is no better form of recovery food than unprocessed food.

Ole Rodrigo

It doesnt really matter once you replace muscle glyocen, which carbs will do best. A drink is convenient when you get back instead of making food. If it was a long hard ride you might not want some food at that point.

I think hydration is overstated, unless its very hot out. Caffeine will dehydrate you sooner though.

Whats the story with coconut water anyway.

1750W

ror_74 wrote: »

It doesnt really matter once you replace muscle glyocen, which carbs will do best. A drink is convenient when you get back instead of making food. If it was a long hard ride you might not want some food at that point.




I think hydration is overstated, unless its very hot out. Caffeine will dehydrate you sooner though.

really?

Whats the story with coconut water anyway.

Coconut water is great for replacing lost body salts naturally.

1750W

I mean really to the point that you think hydration is overstated. I wonder why you think so?

AmberGold

No.

A glass of Milk and a Banana, then a glasses or two of water.

Then I have my dinner, lunch or whatever.

Brian?

Oryx wrote: »

If I'm not eating a meal I would usually have a protein shake. I'm told there is a 90 minute window to take this after exercise to gain max benefit.

Remind me, are you a vegetarian?

Ole Rodrigo

1750W wrote: »

I mean really to the point that you think hydration is overstated. I wonder why you think so?

http://www.irunfar.com/2012/07/waterlogged-a-dogma-shattering-book.html

We're not in a hot climate for a start.

Coconut water is expensive. Theres plenty of sodium in meat and vegetables. I dont think you would need more than that, again because were not in a hot climate.

Valentine1

I find that a good IPA is the best recovery drink going.

smelly sock

Guinness or Heineken or maybe a pint bottle. Depends on the time of year and day.

1750W

Seaneh wrote: »

Milk or a beer.

Anything else is overkill.

Ill usually just eat something though. Eggs scrambled in real butter with some bacon and a glass of milk is my preferred post spin meal.

Yeah it's a winner sure tastes good too.

1750W

ror_74 wrote: »

http://www.stumptuous.com/waterlogged-tim-noakes

We're not in a hot climate for a start.

Coconut water is expensive. Theres plenty of sodium in meat and vegetables. I dont think you would need more than that, again because were not in a hot climate.

Maybe you just don't go Ard Enuf :-)

Brian?

This is one of the better guides you'll see written on pre/post exercise nutrition.

Will knows his stuff.

http://www.boards.ie/vbulletin/showpost.php?p=67563426&postcount=28

Brian?

1750W wrote: »

Maybe you just don't go Ard Enuf :-)

Weigh yourself pre and post your next few training sessions. That'll give you a rough guide on how much you're actually sweating.

1750W

Brian? wrote: »

Weigh yourself pre and post your next few training sessions. That'll give you a rough guide on how much you're actually sweating.

I do it every ride.

Brian?

1750W wrote: »

I do it every ride.

What's the result, purely curiosity.

Ole Rodrigo

1750W wrote: »

Maybe you just don't go Ard Enuf :-)

Maybe. I do try though

1750W

Brian? wrote: »

What's the result, purely curiosity.

It depends on the ride. Today 3hrs endurance at sub 10 temp. Well wrapped up though! Drank 2x 750ml bottles in ride and was 1.6kg lighter than my waking weight.

Lumen

Brian? wrote: »

Weigh yourself pre and post your next few training sessions. That'll give you a rough guide on how much you're actually sweating.

Assuming your bladder, GI tract and blood have the same water content as before. Which they won't.

Ole Rodrigo

1750W wrote: »

It depends on the ride. Today 3hrs endurance at sub 10 temp. Well wrapped up though! Drank 2x 750ml bottles in ride and was 1.6kg lighter than my waking weight.

If you drank some water and skipped the coffee before the ride you should manage 4 hours without needing water, especially when its cool.

More importantly, your bike would look nicer.

1750W

ror_74 wrote: »

If you drank some water and skipped the coffee before the ride you should manage 4 hours without needing water, especially when its cool.

More importantly, your bike would look nicer.

Jeez not a hope 4hrs at 250w avg without a drop of water.

Ole Rodrigo

1750W wrote: »

Jeez not a hope 4hrs at 250w avg without a drop of water.

Well, I guess once the bottles match thats allowed.

outfox

ror_74 wrote: »

If you drank some water and skipped the coffee before the ride you should manage 4 hours without needing water, especially when its cool.

More importantly, your bike would look nicer.

4 hours without water?? Can you do that? I was hoping to reduce the volume of water I carry. But I was thinking 1.5 hours would be about as far as I could go.

Ole Rodrigo

outfox wrote: »

4 hours without water?? Can you do that? I was hoping to reduce the volume of water I carry. But I was thinking 1.5 hours would be about as far as I could go.

Pretty much, once I'm not flat out. I'd be well fed and hydtrated beforehand.

You can always stop at a garage.

lukegjpotter

If you're finding that you're shaking the next day, then you should try some Tuna on toast after training. If the Tuna is failing you, try the protein shakes.

Mugser

I use this during and after: http://www.chainreactioncycles.com/ie/en/high5-energy-source-4-1-drum/rp-prod17059

Oryx

Brian? wrote: »

Remind me, are you a vegetarian?

I was, for 25 years. When I started training hard, my body craved protein so I now eat meat again. I dont think I could train properly without it. Though I cant take whey so funnily enough the shake I take is vegan, as its more digestible.

Brian?

Lumen wrote: »

Assuming your bladder, GI tract and blood have the same water content as before. Which they won't.

Rough guide. But better than nothing.

Brian?

Oryx wrote: »

I was, for 25 years. When I started training hard, my body craved protein so I now eat meat again. I dont think I could train properly without it. Though I cant take whey so funnily enough the shake I take is vegan, as its more digestible.

The answer to all your protein needs is steak and eggs so .

Oryx

Brian? wrote: »

The answer to all your protein needs is steak and eggs so .

I ate my first ever steak last week. :P

Shakes are not as good as a meal, but they are very convenient when youre not near a fridge or cooker! If youre very busy and trying to fit things in, they can be a good option. Better than a bag of tayto, anyway.

Brian?

Oryx wrote: »

I ate my first ever steak last week. :P

I'm hoping it was a revelation .

Shakes are not as good as a meal, but they are very convenient when youre not near a fridge or cooker! If youre very busy and trying to fit things in, they can be a good option. Better than a bag of tayto, anyway.

100% agree.

When I was training purely for strength I threw in the odd shake out of sheer convenience, but most of my protein came from whole food sources; meat, fish( or sea meat, as I call it), eggs and dairy.

Before anyone goes down the road, my cholesterol has been between 2.7 and 3.2. Tested every 2 years in work.

DaithiMC

Lumen wrote: »

Assuming your bladder, GI tract and blood have the same water content as before. Which they won't.

Hmmm - how else would you lose water on the bike, if you don't urinate, poo, or bleed? If neither of these three apply then the weight should be limited to sweating (or spitting!).

DaithiMC

See slide 10.... http://www.pedalfever.net/wp-content/uploads/2010/11/BronwenMasters1.pdf

BadCharlie

I try and take 2 protein drinks a day, but most times i only end up having one & the second when i remember. I don't do a lot of training at the moment but think the protein is good for me.

Seaneh

Brian? wrote: »

Before anyone goes down the road, my cholesterol has been between 2.7 and 3.2. Tested every 2 years in work.

And I'd wager your LDL was low while your HDL was relatively high, which is how it should be.

Meat and eggs don't cause high cholesterol, being a sedentary bag of crap does.

Lumen

DaithiMC wrote: »

Hmmm - how else would you lose water on the bike, if you don't urinate, poo, or bleed? If neither of these three apply then the weight should be limited to sweating (or spitting!).

Brian's point was presumably that:

Wa = Wb - Ws

where
Wb = weight before
Wa = weight after
Ws = weight lost by sweating

whereas actually it's more like

Wa = Wb + Wd - Wu - Ws

where

Wd = weight drunk
Wu = weight urinated

Unless you're going to pee back into your bidon and weigh it on your return, the "weight lost by sweating" is therefore unknowable.

Brian?

Lumen wrote: »

Brian's point was presumably that:

Wa = Wb - Ws

where
Wb = weight before
Wa = weight after
Ws = weight lost by sweating

whereas actually it's more like

Wa = Wb + Wd - Wu - Ws

where

Wd = weight drunk
Wu = weight urinated

Unless you're going to pee back into your bidon and weigh it on your return, the "weight lost by sweating" is therefore unknowable.

It's very easy to cancel Wu out* though. This year I stopped to pee once while cycling and that was because it was a charity cycle with an hour long stop in the middle for speeches and I had 2 cups of tea and a liter of water.

So:

Wa = Wb + Wd - Ws.

Even if you do stop for a nature stop, all it does is add to the roughness refereed to earlier. Have you ever given a urine sample without being hyper hydrated? Surprisingly little is produced.



*as long as it's not Wu-Tang. I wouldn't try cancelling them out.