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[url= http://www.bikeradar.com/fitness/ ]www.bikeradar.com/fitness/[/url] has a few articles on nutrition amongst others
- how to recover hard rides
- why milk is the perfect recovery drink
- home made sports drinks
(links didn't work here)
Bah, I'm about the same build as you and I was pretty chuffed to get to it (post-xmas diet), now you tell me I'm still a fatty
😆 My wife tells me I'm too bony as it is and has vetoed any further weight loss.
She's also told me that she expects a 34min 10k this year. Make your mind up woman.
Just milk is a great recovery drink, cheap and easy to get hold of. You can enhance it by blending milk, a banana and coco powder. It tastes great and is cheap, add cinnamon for a wee kick.
I have used Hi 5 4-1 fuel/ recovery drink, quite expensive so for races only. I have found it to be very good with a marked improvement in performance due to the protein content.
Good luck in finding the right thing that suits you.
Oh yeh +1 for chocolate milk shake, read somewhere that it is the perfect recovery drink!
My wife tells me I'm too bony as it is and has vetoed any further weight loss.
Women seem to get worked up when you weigh less than them 🙄
I've just started drinking about 200ml of chocolate milk (Tesco's own brand) within 15 minutes of finishing rides and do feel better for it plus according to Strava my average speed has increased. Result!
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1/2 beetroot, 1 kiwi, 2 apples (no cores) with skins all in the blender, doesnt taste all that but its highly effective.Fair bit of Fructos there, I'm thinking.
Not sure how effective Fructose is at helping you recover.
True the mix doesnt have much protein, but to be honest you can get all the protein you need from normal whole foods, what you dont get is the nitrates in beetroot which reduces post muscular fatigue, the pottasium and magnisium from the kiwis which you would loose through sweat and the usoric acid from the apple skins, which protomes muscle growth. I dont do recovery shakes or bars any more as they are so full of the cr@p you dont need..
I guess you can't make your own shake at work hould you want one but at home I do similar to a few other up there. 1/2 pint of milk, banana, protein powder, Camp coffee essence and chocy ovaltine all blended together.
I have read in a couple of places that as you age you do not process protein as well. At 50+ I am trying to keep my protein intake up a bit. Can do 100km road rides on successive days easily enough.
i like 2 parts milk to one part for goodness shakes
Yazoo from the nearest garage on the way home.
I'd be interested to know how many have breakfast pre commute or on arrival at work? I'm currently wolfing down porridge/muesli or the like plus a banana and coffee before heading out and burping it up constantly during the ride, I wonder if I set off earlier and had a bowl of muesli/protein/banana in work.
People can tell me it's pointless as much as they like (the same people that say energy drink during exercise is pointless) and I can sort of see their point as I only ride 2x per week and eat plenty. However - if I use a complex carb energy drink during the ride, and/or recovery drink afterwards, I feel a hell of a lot better the rest of that day and all of the next day. If I use nothing I can feel really ropey and apparently can be moody (thanks dear!) however much I eat before and well after the ride. I also am noticeably more like to get a cold after riding if I don't eat/drink something very soon after returning.
FWIW I generally use 50g / 500ml SIS rego after anything much over an hour, but I do get a gripey stomach sometimes and other people I know get the same. I see they do an "easily absorved" version for more money now, I have just swapped to Torq to see if it is any better.
Yazoo for me, when I take one... Not expensive, easily available (in different size bottles too), doesn't need to be kept cold, and it's lovely. A win on multiple fronts.
Big choco milk fan here. The "science" says a 4:1 ratio of carbs to protein, within 30mins of finishing a workout. Chocolate milk fits this pretty well as it is whey protein (in milk) and simple sugars.
Definitely more important the more intense the workout is as said above. Then again if you are starving an hour after getting to work then its probably an indication you should eat/drink/take something after the ride.
Rego with water. Only after very very hard rides when I think I might suffer that night.
Mordue Workie Ticket, or Radgie Gadgie, if it's been a particularly hard workout.
nourishment
Henry Westons Vintage Cider
BLISS
and a pint of water might help after that
half a pint of milk or a can of coke or a nice cup of tea. 12.5 miles is a warm up...
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Nesquik and skimmed milk for me after ahard ride.
"I use and really like Torq Recovery Chocolate Orange"
Blimey, its good stuff but i had to gag it down in one. Pricey as well.
I'm surprised only one recommendation for myprotein. works for me and also stops me for commando raiding the fridge.
Or instead of all the [b]extremely[/b] processed food, from above, you could have an apple.
I've tried Rego and Torq. I prefer the taste of Torq, but the effectiveness seemed similar.
As njee says, you shouldn't need it for your commute. I would recommend that you just take Wednesday off riding to recover instead.
If that doesn't grab you, try drinking an energy drink during the ride. Not loads of it - as has been pointed out, you're not burning a truckload of calories. But, I've found that dilute energy drink makes "Friday legs" a bit less of an issue.
If it's just your legs that feel done in and you have a shower at work try 30 seconds of cold water on them. It sounds mental but it does seem to work.
I agree with Aidan on using an energy drink during instead. I tend to use a weak Torq mix on longer commutes, does help, more so than necking a recovery drink containing more calories than you just burned!
I'm sure I saw something on the BBC recently where they looked at basic food & drink & put it up against sports equivalents.
I think they had one show which covered sports recovery drinks vs natural drinks & milk came out a clear winner.
publically available - chocolate milk or milk
at home: banana, milk, honey and oats. good mix of sugar, carbs, protein, nothing unhealthy at all and damn tasty
MyProtein Total Protein has 46 grams of protein and 2.4 grams of carbs in a 60 gram serving. There are a couple of different types of protein in it so it will release gradually over the day and take the edge off your appetite.
I agree with Njee. He knows his onions, or in this case recovery drinks.
For what's it's worth for my 35 miles a day I don't eat anything special. Only extra thing is a bowl of Bran Flakes & banana at 11am.
i usually have a choc milk, asda or tesco cheap ones or yazoo, if i dont have any i'll go for milk
after a hard race or ride on sunday though i usually feel really lathargic the next day. its really anoying as i always eat/drink something within 15 mins and use an energy drink or gels on the ride.
Wifey works for a health food company and she has done quite a bit of research on this as they can order 'off the peg' mixtures of carbs/proteins etc from the manufacturers. She has a client in America who used to be an elite cyclist (Came over here for the Milk Race) but is now in his 60's and still races at a very high level. He is an obsessive roady and does a lot of lab testing on his VO2 levels and what have you.
He has been corresponding with her recently about beetroot capsules and he gets an increase of 3% in oxygen up take to the blood, which gives him a 1 min improvement in a 10 mile t/t.
Shame, can't stand beetroot myself 🙂
recoverite - made by Hammer Nutrition. A miracle in powder formula, seriously good...take within 30 minutes of finishing and again within 2 hrs if unable to eat.
It has really changed my experience considering the temp here in the jungles of malaysia and the terrain covered...
Look it up, not sure if available in the UK.
cheers
shiny
He has been corresponding with her recently about beetroot capsules and he gets an increase of 3% in oxygen up take to the blood, which gives him a 1 min improvement in a 10 mile t/t.
Forgive my cynicism, but really? That's an absolutely colossal improvement, if elite athletes were getting that sort of gain they'd all be popping beetroot!
After a morning commute? Bacon roll and a cup of tea with two sugars.
Place the bacon roll and the tea in a blender for a tasty hot recovery smoothy packed with protein, carbs and electrolytes.
Frijj for me as they keep coming up on offer at 50p each at my local supermarket so i buy a load when they do and if its a big ride i drink half before...chocolate fudge mmm
bacon roll and the tea in a blender
😆
Re: beetroot, a lab near me is testing that right now. I don't have time to get involved myself, but a kayaker I know is involved in the trial.
Stella !
UCI Commo, " as long as thats a bag of blood and not beetroot you're ok!"
I had been using this:
http://www.discount-supplements.co.uk/sports-supplements-energy-nutrisport-energy-boost-4-1-5kg
Seems to work for me
However, having read some of the other posts on here, and done a bit of further research I reckon I'm going to try using milk from now on
+1 for frijj
Maybe more fat than is good for you but seems to work for me.
Not a lot of fat in Frijj, quite a bit of sugar.
I'd be interested to know how many have breakfast pre commute or on arrival at work? I'm currently wolfing down porridge/muesli or the like plus a banana and coffee before heading out and burping it up constantly during the ride, I wonder if I set off earlier and had a bowl of muesli/protein/banana in work.
Definitely commute then eat, rather than the other way around.
To stave off hunger first thing in the morning have a mug of tea or coffee pre-commute.
For years I breakfasted before my commute, then had another snack on arrival, in the belief that I couldn't possibly do my commute without some fuel.
Turns out I was wrong (surprise surprise), as my commute is only 11-12 miles.
(Provided I eat a decent meal the night before) all I now have is a mug of strong coffee when I get up, 30 mins later out on the bike for my commute, then breakfast at work.
I'm just as fit/energised, and have lost some weight too. Actualy feel better during the ride, probably as my body's not trying to digest breakfast at the same time as coping with the exertion.