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Decided I need to look at introducing some post ride protein into my day.
I am aware not all are created equal, so wondered what came recommended?
Thanks in advance.
One or two eggs omlette, shouldn't take much more than ~90 seconds in microwave, perhaps thrown in a sandwich.
Fried chicken. It has protein, fat, and salt. Three vital food groups in one delicious snack.
Cottage cheese in pitta bread.
Peanut butter butty
My quick go to is scrambled eggs.
Pint of milk
Chicken.
Eggs - however you like them.
Greek Yogurt with some fruit
Tuna/Mackerel fillets
Protein shake
cottage cheese. franks hot sauce. on top of whatever you want to carry it to your mouth. Pita/rice crackers/crisps etc
Milk or some sort of Greek Yoghurt combo with fruit, granola etc. Most recovery shakes seem to have been brewed up in a chemistry lab, you might as well just resort to chocolate milk and save a stack of cash. Or some sort of bread and meat/egg-based protein snack, bagels with smoked salmon and cream cheese etc, etc.
One or two eggs omlette, shouldn't take much more than ~90 seconds in microwave, perhaps thrown in a sandwich.
I'm sorry but I can't let making an omelette in the microwave pass, that's not acceptable at all. You can do a French style one in less than that in a pan and that won't be rubbery.
Anyway, the easy recovery drink is Nesquik made with milk. Good protein and carb mix in that.
omelette in a microwave 😨😱?
I'm going to stop thinking about that. I like a good amount of protein and do have protein shakes which cost about the same as milk/chocky milk but have a lot more protein and less sugar. And I do like a 4 egg omelette, but I tend to eat a lot of protein first thing in the morning. There's no particular physiological need to protein up post ride particularly as the whole post workout window thing has been debunked.
the whole post workout window thing has been debunked.
Post ride carb window, or post ride protein timing? Link? Interested.
My post ride breakfast this morning was two poached eggs on seeded sourdough toast with an extra slice for honey.
omelette in a microwave 😨😱?
I'm intrigued as to how that is actually done.
Perfect post ride/endurance training Protein is chocolate milk. Good mix of carbs and protein.
With the choc milk options - just be careful whether you want some kind of all-round recovery jobbie or just a bit of extra protein in your diet.
A dedicated protein shake compared to some kind of chocolate milk will likely be lower calories, lower sugar & higher protein. Obviously nothing wrong with a chocolate milk, but just something to bear in mind.
I'm currently trying to lose a bit of weight but also maintain a decent protein intake. It is easy to rip through your calorie allocation & be well under on protein if you aren't careful about what you eat.
e.g A portion of bulk whey protein works out to something like 125cals 5g sugar & 23g protein compared to 200ml of Nesquik which is ~250cals, 33g sugar & 8g protein when prepared with semi-skimmed - so double the calories, 3x less protein.
I tend to have eggs on sourdough for breakfast when working from home, 0% greek yogurt with some fruit & chia seeds (for fibre), a protein shake most days & meals with lean meat. I keep trying to reduce our meat consumption & increase the amount of beans, pulses etc. we eat but my Wife isn't particularly keen & she does most of the cooking.
Good mix of carbs and protein.
See also my eggs and toast.
the whole post workout window thing has been debunked.
Post ride carb window, or post ride protein timing? Link? Interested.
Here's one for a start:
https://pmc.ncbi.nlm.nih.gov/articles/PMC3577439/
"Despite claims that immediate post-exercise nutritional intake is essential to maximize hypertrophic gains, evidence-based support for such an “anabolic window of opportunity” is far from definitive".
It goes on to suggest that "immediate nutritional intervention" does perhaps make sense after a fasted ride.
Chicken.
+
Eggs - however you like them.
+
Greek Yogurt with some fruit
+
Tuna/Mackerel fillets
=
Protein shake.
FTFY,
DrP
My post ride breakfast this morning was two poached eggs on seeded sourdough toast with an extra slice for honey.
omelette in a microwave 😨😱?
I'm intrigued as to how that is actually done.
Possibly not technically an "omlette" according to chefs, but description fits for me at least, better than scrambled egg not broken into numerous chunks.
Literally 1/2 eggs whisked up in our small square "pyrex" containers, no seasoning added, cooked for ~90secs in our 800W(?) microwave that doesn't have a turntable (weird jagged points all over sides and top).
Reasonable shape to cover most of a slice of bread. If nothing added, I might put spread on the bread.
Sometimes I'll add a bit of cheese (before cooking), a sliced gherkin, bbq sauce or all three.
I've never had a rubbery abomination created, there's usually the tiniest bit of unsolidified egg in the pyrex container.
Simples!
Post ride carb window, or post ride protein timing? Link? Interested.
The latter. No one will come between me and my post ride carbs (barley and hops fermented health drink a preference). Slowoldman has already done it and any googling will confirm, but here's a random ref...
https://www.sciencedirect.com/science/article/pii/S2666379123005402
Ryvita - 2/3 is enough for my immediate post-ride munch-on; cover in Marmite; cover in cottage cheese.
Thank Mrs.Knob for this delicious, quick and proteiny snack.
I am not horrified by eggs in a microwave but I am upset that you think one egg is un oeuf. If I have ridden to work it has to be 3 on 2 slices of toast.
Second the cottage cheese topped with chilli sauce (Linghams in my case), the piece de resistance is a final topping of crispy onions. Texture, flavour and bags of protein with lowish calories.
I used to do the big rides - 70 miles off road each Sunday for about ten years. Always found a few beers and a big bag of chips were best recovery foods.
Latest thing I read claimed that post-ride nutrition is not time-critical for males but for women (especially middle-aged) it is still beneficial to consume protein and moderate amounts of carbs within 45 minutes after finishing workout. My empirical studies with n=1 seem to correlate with this idea.
I’ll try to find the source.
Personally I like have cheese sandwich after longer ride. I do have protein powder bag as backup for times when the fridge is empty - I never seem to consume them before best before date is at least 6 months past.
I’ve listened to a few podcasts on the subject and the consensus seems to be that the ‘protein window’ was from a study that used a carb/protein drink and the benefit folks were getting is from carbohydrate after exercise. The current thinking is that spreading your protein throughout the day is probably the best way forward but post-ride sugar is a good way to replenish your glycogen stores. A bit of protein won’t hurt here but your priority should be carbs.
Does this mean my post ride fish and chips is the food of true athletes? I choose to believe it is.
No one will come between me and my post ride carbs (barley and hops fermented health drink a preference).
A while after my egg on toast post ride breakfast I had one of those recovery drinks. I'm now pre-loading with another ready for tomorrow.
Does this mean my post ride fish and chips is the food of true athletes?
Absolutely. Especially when accompanied by the above beverage.
Post ride for me pint of semi skimmed, hot chocolate, banana and a scoop of whey protein.blitzed up.
