[Closed] Recovery Supplements

Kryton - do you need 70g after a session? Or do you need 70g during a whole day?

If we are getting into weightlifting territory, I believe the current thinking is 1g/1lb of lbm.

I thought it was per day Jamie?

Kryton57 - Member

Yeti - please show me how you can get 70g of protien, after a Weights session for less than 75p with food off of Sainsbury's shelves?

and why would you need it?

TSY, nope but i have nuun more these days (but i never get cramp). I noticed that i recover better with a second nuun tablet post exercise so you could try that maybe? It works for me, and you know what i'm like *geek* 🙂 The next step in my geekier (is that a word?!) is to work out exactly how much carbs and protein i need post exercise to get optimal amounts for recovery with no excess calories (i want to be back to a size 8 by winter!)

I thought it was per day Jamie?

Yeah it is. The idea of shotting 70g of brotein after a weights sessions does seems a bit much.

So, MyProtein Recovery XS if you want a recovery drink.

A Yazoo, a tuna sandwich and a self-five if your training goal is smug mediocrity.

Well done Shandy. You nailed the whole thread in one pithy comment.

You might need some protein after such an exertion.

Dirty - I have no problem recovering 🙂 I only use Nuun on extended rides. Recovery is often a lager Shandy 🙂

Anyway. I think the issue is getting clouded. Recovery from a ride is different from recovering from weightlifting. So both cannot be addressed in the same way.

I'm so clever I don't need any protein. Thanks for your concern.

Dirty - I have no problem recovering

You ain't working hard enough then!

I don't train at all 😛

i don't care if there are cheaper alternatives or you can replicate recovery products from selective supermarket shopping. it takes 30 seconds to mix it up and leave it in the fridge ready to drink on my return, i'm happy to pay for that convenience.

i have also found recovery drinks have helped if i want a drink or 3 later in the day as the liver has a lot of work to do post exercise, i get less hangover type symptoms if i use recovery drinks like rego after long rides.

Out of interest...

Those that use protein shakes/ recovery drinks...

How fit do you consider yourselves?
Are you trying to lose or gain weight?
Do you enjoy cooking / food?

The Southern Yeti - Member
Out of interest...

Those that use protein shakes/ recovery drinks...

How fit do you consider yourselves?
Are you trying to lose or gain weight?
Do you enjoy cooking / food?

Yeti - I meant per day - beat my 75p though?

Anyway,becuase I do train hard up to 3 x per week and perhaps twice more with weights, what Shandy and MrSmith said +1.

I'll be sticking with RecoveryXS.

if you've had a hard weigh training session, you need to get ideally the good stuff back into your body prett soon as i understand it. I often do not feel like making a meal when i return 1.5 hours after a workout. I can drink a protein drink within 1/2 of working out. Although i am not sure of the exact protein measurements it is quite a lot for a hard session. You are ulikely to need that sort of measurement after cycling though as it is not as intense on the muscle groups generally imho. Not only that but seomtimes you just do not feel like eating a can of something etc.

TBH for cycling recovery milk makes a lot of sense as it rehydrates superbly and has some protein and calcium, and is NICE 🙂

For recovery, I think about four main issues:-
1) Hydration / electrolytes
1) Topping glycogen back up as fast as possible.
2) Reducing DOMS
3) General fatigue

[b]For 1)[/b] Not too much of a problem in this country usually. I just drink some extra water when I get back. If it's really hot I put some electrolyte tabs in.

[b]For 2) [/b] yes, 4:1 carbs to protein within 20 minutes of finishing excercise. I use rego if I'll be riding again soon but rice pudding / custard otherwise. AFAIK fat inhibits glycogen production so chocolate milk, rice pud etc. is not quite as good as something without any fat.

[b]For 3)[/b] Stretching (afterwards) Cold shower on the legs and eat something with protein (taken care of in "1")
[b]
For 4)[/b] Sleep (a quick kip after really helps!)

How fit do you consider yourselves?
Are you trying to lose or gain weight?
Do you enjoy cooking / food?

when i have the time to keep the volume of riding up i can get a gold time on a sportive, don't race but would only be a cat 4. can keep up with the 3&4's on social rides as long as i don't work too hard at the front.

don't need to worry about weight, skinny will add a bit of muscle on legs with more cycling but no love handles or belly despite being well into 'middle age'

love food and eat well, very little refined sugar compared to most people thrive on slow carbs like oats, prone to energy drops so start eating and continue to eat on long 70-120milers. (would bonk after 50 if i didn't)

I might struggle... especially if your 75p is for a single serving that gives you the full 70g of protein?

Otherwise..

Tinned fish.
Eggs
Milk

All can give you the required levels of protein... tbh though I don't look at price. I'm just much [s]smugger[/s] more content knowing I'm putting proper food in my body as far as is practical.

+1 for a cold to hot shower. I rarely bother on short rides, but for harder rides i rate it.

I think The Southern Yeti et al. are misrepresenting how you refuel after hard training... It takes a lot more calories than you can get from a recovery drink.

So a very convenient tactic is to have a recovery drink immediately after exercise, then cook nice proper food when you get home. If you're going to go energy product crazy, you'd follow their advice to keep drinking their stuff in the hours after training as well. That's the point where I draw the line and think I can do well with real food.

I've tried recovery drinks and solid food after training, and I'm convinced that the recovery drinks work well. Torq is the only one I've tried since I haven't had enough downtime this year to risk switching to other products and screwing up my training. If the OP is feeling sore after riding, then a small tub of recovery is a cheap thing to try.

And in case you're going to come asking for credentials: This year I set the SS record on the Iditarod 1,100 mile snow race, came 6th in the Tour Divide 3000 mile race despite snapping my frame, rode in the 2nd place Singular 24hr team at Bonty 24/12 etc. So I do know a bit about back-to-back riding.

Aidan - those credentials stack up... hat's off to anyone that could do all that without taking some supplements!

My words are more aimed at gym warriors than athletes!

Pretty much what Aidan said. I think people do get sucked into the marketing obviously (not saying that about anyone on this thread before you get into a steroid rage!)

And yes I have some credentials too. I work with Elite athletes/coaches/strength and conditioning coaches and Elite nutritionists.

And the TSY makes some valid points, I know it doesn't sit well with some.

Still, you pays your money...

Chunky & Aidan... I've got a seven day event coming up at the end of the month and have been wondering about nutrition more during the days than for recovery.

Would either of you have any reccomendations for products that are easy to consume, light to travel with (flying), and provide the 60-70g of carb / hour, advised for endurance events? Ta.

TSY, I'll flick our nutritionist a message - although he's in NZ at the moment 😉

Cheers... I've been looking at these...

http://www.wiggle.co.uk/clif-bar-shot-bloks-box-of-18-x-60g-sachets/

I think you need a good does of Amino acids and protein which does help with muscle recovery. I also find creatine helps me. I always take protein powder after the gym and it makes a good difference to recovery the day after. Some of the powders out there though from the big brands are full of chemicals and all sorts and things. I always get them from bulkpowders.co.uk or Myprotein on line. I just buy unflavoured whey. There way cheaper than some of the others and top quality and good service. Try some BCAAs and some good whey powder from one of those it wont break the bank.

I've got a seven day event coming up at the end of the mont....

watdat?

Trans Provence.

Sorry to take this back to the top of the page but I can't believe no one else has picked up on it;

Kryton57 - Member
Yeti - please show me how you can get 70g of protien, after a Weights session for less than 75p with food off of Sainsbury's shelves?

IIRC thats about £5's worth of chicken breasts plus the cost/time/inconvienience of cooking it - difficult to do in CYB car park....

Kryton57 - why are you doing a [b]Weights session[/b] in CYB car park? I would have though a gym of some sort would have been a much better place for it than a trail centre! I doubt you have the same protein requirements after a lap of a trail centre that you have after a session at the gym, although maybe CYB is more of a workout than the Scottish trail centres, I dont think I've been.

Surely it depends on how much you ride your bike and how much you have to carry it?

Anyway - nowt wrong with using your bike for a quick bit of weight-lifting.....

[img] [/img]

*swoons*

That's the money shot, a real genuine man, waving his metal in the air.

My eyes! - I hope that's the pic dgoab will be using on t blog! 😆

Oh and Yeti, I'm no expert, but i'd probably try to have a variety of things to eat while riding. Shot Blocks are pretty good but if they're all you're having during the day you'll tire of them fast (or melt your teeth!). Have some enegy bars and maybe gels too. Rank tasting caffeine gels are good for emergencies as that way you won't be tempted to have them unless you really need it.

The Honey Stinger sweets are good too.

I like Clif bars, but noticed the other day they are quite high in fat, so might not actually be that great for during excercise. Torq bars are pretty tasty too.

Nuts and seeds are good for a savory fix, but again I'm not sure what the experts will have to say about that due to the fat content.

Mustard... I gernerally just eat fruit and nut mix or preferably trail mix as it'd clearly designed for mountain biking.
Not going anywhere near gels... disgusting.

TSY : You'll get a sandwich, bag of crisps, chocolate bar and mule bar every morning. Couple that with something isotonic in the camelbak, perhaps a couple of backup bars and you should be sorted. Remember that the racing is limited to the predominately downhill special stages. Although it's undoubtedly a big week in the saddle, it's not exactly Iditarod or Tour Divide territory. Most of the day is spent riding at a relaxed pace. Breakfast and dinner are very good so you won't be short of fuel.

You do need a good amount of protein content for regular cycling especially if its hard and hilly, The last time I looked my legs were made up of a lot of muscle probably more than a third of my body! So all the carbs in the world won't help muscle recovery like protein will. I think a lot of people who cycle a lot forget about needing a good intake of protein and eat way too many carbs after and during rides and not enough protein.

seth - what do you think happens to all that extra protein?

Yeah I know you can say it turns to fat! but what happens to excess carbs? I would rather have excess protein than carbs.

Most people eat way too many carbs just because carbs are so easy to find in abundance in a normal diet. Good protein from a low fat source tends to be a lot harder to find in a normal diet. So its no surprise people don't eat enough which will have a big effect on muscle recovery.

Have a look at your own diet and it will be plain to see, well it is with most people. I'm not sure if you are a professional athlete or not. Or even someone who trains a lot etc. If you are then maybe you will have the correct balance I doubt it seen as you ride a tandem 🙂

seth - the point is most westerners eat far too much protein - eating even more makes no difference to muscles.

Unless you are protein deficient which is actually quite hard to do eating more will make no difference at all apart from putting your body under extra strain

Ha that's such a cop out saying westerns eat too much protein as opposed to us eating the correct amount of carbs and fat! Yeah maybe your average jelly belly office worker who hardly does anything most days or weekends eats too much for there needs, but then again I bet they eat far more carbs and fat than they do eat protein!

My point is aimed at regular cyclists at a decent level of fitness who may do physical work and or train at gyms and do other sports and are active. I can tell you from experience lot of them won't be consuming enough protein to maximise there muscle recovery and for there body to work as efficient as it could.

I personally find it hard to get enough protein to aid my recovery from regular gym sessions and even the once to twice a week cycling I do and numerous dog walking hikes etc. So anyone doing even more than me which lots of people do must have a problem. I eat regular and half decent too.

The only time I've noticed a difference is taking them and not drinking alcohol, however the not drinking alcohol is probably the more important factor in your recovery for the next day.

I think the difference is small, its not a magic wand. Only adaptation over time will make a significant difference IMO.

Whats wrong with a few aches and pains anyway? Shows you've had a good workout.

Out of interest...

Those that use protein shakes/ recovery drinks...

How fit do you consider yourselves?
Are you trying to lose or gain weight?
Do you enjoy cooking / food?

I use For Goodness Shakes and I think they really make a difference to recovery. Yes they are expensive but I believe the hype re. amino acids, proteins etc being in the right quantities.

To answer your questions:
1. Fairly fit for an overweight person (can get around Glentress Red without collapsing)
2. Trying to lose weight thanks
3. I do enjoy cooking thanks and with a young family to feed I do so every day.

Your point about these recovery drinks being too many calories for a fat person is interesting.

I am trying to increase the number of rides (and runs) I do in order to get fitter and lose the 'baby weight' I have collected. I use FGS in order to give my muscles the best chance of recovering so I can go out on consecutive days. I think if you use these drinks as part of your daily calorific intake and not as an extra then you're pretty much assured not to wake up the next day weighing twice as much as the day before. Everything in moderation?

seth - there is no proven evidence for extra protein doing anything useful at all - you could reduce your protein intake by a large amount and still have plenty for muscle repair.

Try to find some decent quality evidence for a high protein diet being of any use to folk like us who do a bit of exercise.

as said above your average Joe might not do enough to warrant it. But if you step up and start hammering it I guarantee you will need more. End of story. Go ask any athlete from a Boxer to a speed skater and the first thing they start from in there diet is higher protein intake. You are doing the thing of looking at everything from your own perspective! But no one could ever accuse you of that on here! 🙄