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Cycling Forum: Post-ride recovery

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  1.  
    • CommentAuthorFree Memberjawa9000
    • CommentTimeSep 15th 2007
     
    jawa9000
    Aside from stretching, replacing fluids, and rest, what food supplements does everyone use? I'm looking at different recovery "food items" and I'm at a bit of a lost which works best (or better) for cyclists.
  2.  
    dsouth-essex
    if on a long ride I make the last drink a recovery shake, peanut butter sandwich when finished is good, not the reduced fat peanut butter as they take the good oils out and replae it with processed carbs- sugars.
    • CommentAuthorFree MemberKDogg
    • CommentTimeSep 18th 2007
     
    KDogg
    I'd recommend Endurox.  Its pretty expensive, but it definitely works (for me anyway) and doesn't taste too bad
    • CommentAuthorFree Membervmidiver
    • CommentTimeSep 19th 2007
     
    vmidiver

    I'm a big smoothie fan.  Here's one I made up yesterday that was pretty tasty:

    Ice cubes (I used 8 cubes from my ice maker) 

    1/4 cup each of frozen blueberries, strawberries, and pineapple

    6oz. sugar free french vanilla yogurt

    1 scoop mixed berry whey berry protein powder

    Blend it until smooth and drink immediately.  It serves one and I haven't put together the nutrional content yet but I'm working on it.

    If others have some recipes I'd like to hear them.  Thanks!

    • CommentAuthorFree MembermoreRon
    • CommentTimeSep 23rd 2007
     
    moreRon

    There was a flurry of articles following a couple of studies last year which suggested chocolate* milk performed as well as or better than more 'technical' and expensive products. Since post-ride I am beat and cheap it certainly appeals to me (I simply raid my kids' Milo). It's the kind of thing that beliefs play a major role in though - whatever you use if you think it works for you keep with it (unbias evidence is hard to come by).

    From memory however, the choc-milk funding/study declarations involved some vested interest groups (not sure if this was thought relevant or not).

    http://www.dentalplans.com/Dental-Health-Articles/Athletes-Should-Rethink-Their-Drink.asp

    http://www.medscape.com/viewarticle/524370

    *I'm sure other flavours would be equally effective (except maybe lime - blech).

    • CommentAuthorFree MemberThebeez
    • CommentTimeOct 25th 2007
     
    Thebeez
    I agree with Vmidiver.  I like the home-made smoothie.  You can buy the stuff like Endurox which is also good or you can go natural.  The results will be the same.  I use the same recipe as above but I like bananas in mine.
    • CommentAuthorFree Membervmidiver
    • CommentTimeOct 26th 2007
     
    vmidiver

    Here is the nutritional info for the Smoothie I posted above:

    Total Calories: 282

    Total Fat: 2.5 g

    Protein: 25 g

    Total Carbs: 39 g

    Fiber: 7 g

    Sugar: 29g

    As I try some more variants I will post them here as well.  For Thebeez, I'd like to see some of your recipes but I'm not a huge banana fan in my smoothie.  I like to eat them, just not all smushed up.  I know, I'm weird but I've grown used to it!  Tongue out

    - Matt

    • CommentAuthorFree Membermacdougal
    • CommentTimeMar 10th 2008
     
    macdougal
    Endurox mixes great in shakes. The best of both worlds.
    • CommentAuthorFree Membervmidiver
    • CommentTimeMar 11th 2008
     
    vmidiver

    That's not a bad idea!

    Funny how things seem so obvious when someone else says them.  I talked with a guy on my racing team this weekend that suggested putting FRS drinks or even your favorite flavor of Gatorade (or Accelerade or whatever) in smoothies.  I plan on taking his and MacDougal's advice here in the next few weeks.  Especially since the guy on my team brought out his own homemade recovery bars that taste just like Clif bars.  The guy's a kitchen genius!  Good Training!

    - Matt

    • CommentAuthorFree MemberTink11
    • CommentTimeApr 17th 2008
     
    Tink11

    Chocolate Milk is the way to go, if you don't want to go the Endurox Route.  Use Ovalteen though, not hershey's, might as well get some good nutrition while you are at it.  Use Skim milk, the remaining Fats will be good fats, the whole milk has a bunch of bad fats. and the milk has the sugars and proteins you need for recovery.

     
    Personally, I use Endurox and Accelerade while on the bike.  Its fantastic.  I am now thinking an Endurox smoothie sounds delicious.

    The best form of recovery though, is to make sure you are eating enough over the course of the day to satisfy the caloric requirements you are expending. 

  11.  
    unexceptionalracer
    Builder Bar + oatmeal with soy milk in the morning --- Builder Bar + hummus & cold cut sandwich and fruit at lunchtime --- Eating before, during and after is crazy important. You should be eating 100 calories for every hour on the bike during your ride. Afterwards, a mix of protein and carbs within an hour is key to good recovery. Real food is best.

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