Refuelling after excercise
G-Wiz
Posts: 261
I get the stuff about the short window for refuelling glycogen after exercise, but after any session of about an hour or more I just want to swallow the entire contents of the fridge.
Any tips for what to eat to keep the appetite down? I don't want to do any freaky suppressants or anything, just stop myself from feeling starved in the first hour or so. After that I'm pretty much OK.
Trying to lose 9Kg in 5 months which I think is realistic, but the more I'm training the more I want to pig out afterwards.
Any tips for what to eat to keep the appetite down? I don't want to do any freaky suppressants or anything, just stop myself from feeling starved in the first hour or so. After that I'm pretty much OK.
Trying to lose 9Kg in 5 months which I think is realistic, but the more I'm training the more I want to pig out afterwards.
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Complex carbs (starch) and fibre fill you up more than simple carbs (sugars). Porridge and rivita are great examples of this.
Fat makes you feel the most full though, it's just a shame it's the last thing you should eat after a ride!0 -
Rego recovery FTW!!0
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I keep reading that eating protein is more filling, can't say I've noticed that anecdotally. If I ride hard then I'm ravenous, no matter what.
I can train for weight loss, or train to get quicker. To do both seems impossible.0 -
G-Wiz wrote:NapoleonD wrote:Rego recovery FTW!!
Any idea how to mix that stuff without blending it for ages?
Just sticking it in a shaker at the gym tastes like crap.
I'll give it another go on the weekend though. Thanks for the recommendation.
That and a bowl of porridge should go down ok.
Rego mixes well compared to all the others. And tastes good compared to others such as proteing shake too...0 -
smoothie made from semi skimmed milk, one yoghurt, 2 bananas, strawberries and grapes, lush
enough to get 2 pints. 0 -
Try 500g of yoghurt and tip in a complete bag of nut and seed mix. A good source of calcium, zinc and magnesium as well.0
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I find dairy stuff pap after excercise. I found out why, apparently dairy stuff slows the absorption of nutrients/carbd...0
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Dairy sucks. But then, I would say that being intolerant to the stuff.
Ensure you are keeping your electolyte levels in check. If I go on rides without electrolytes in my water/drink then I tend to get very hungry on return. Exercise depletes your electrolyte levels and you will feel extra hungry because the body is looking to replace what it has lost. That's half the reason why people say recovery drinks work - they have the essential amounts of electrolyes required for replenishment after excercise. Elete water is good and can be added to any beverage. Also check nuun and zym tabs - flavoured versions basically and next to zero cals when you don't need the energy drinks.0 -
I use For Goodness Shakes, they fend off the hunger for quite a while, and I seem to recover OK using them. Rego is another alternative, that always filled me up, and as NapD has mentioned easily mixed (or I found it easy to mix), and not too bad a taste, I used to have the Vanilla flavour. Rego uses Soy protein, so still not as quick as whey protein for absorbtion.
Other than that eat healthy food, you body will process it pretty efficiently, junk/processed food on the other hand will not contain the required nutrients required for adequate recovery.
Balancing weight loss with performance gains is difficult, I lost weight fairly quickly before Christmas, but now I am concentrating on increasing power and performance, I need to make sure I eat enough for recovery, yet still a few hundred calories less a day to get slight weight loss.
9kg over 5 months shouldn't be too difficult, just eat a healthy balanced diet, with exercise and the weight will come off, but this needs to be a 7 day a week job.0 -
NapoleonD wrote:I find dairy stuff pap after excercise. I found out why, apparently dairy stuff slows the absorption of nutrients/carbd...
I remember one of the guys from SIS did a presentation at TCR a few years back where he was going on about the differences between different proteins in recovery. I remember him saying that Caesin (dominant protein in cows milk & cheese) should be avoided immediately after excercise as it slows down absorption of short chain carbs.
Seems like you can't just put all proteins under one heralding as being 'good' or 'bad'
I think the porridge will have to wait.0 -
G-Wiz wrote:NapoleonD wrote:Rego recovery FTW!!
Any idea how to mix that stuff without blending it for ages?
Just sticking it in a shaker at the gym tastes like crap.
I'll give it another go on the weekend though. Thanks for the recommendation.
That and a bowl of porridge should go down ok.
Don't put the powder into a dry bottle. Put a small bit of water in first (say 20% of the bottle), then put in the powder and give it a really vigorous shake to make a kind of concentrate. Then add the rest of the water and give it a bit more of a shake and you're good to go - smooth drink : no lumps.
As for porridge, make it with water instead of milk and it's much easier to digest. I add dates, nuts and seeds to give it flavour instead of sugar. The nuts make it especially filling.
Another post ride meal is rice and eggs just lightly cooked with some olive oil in a pan. A kind of egg fried rice. A tiny bit of parmesan on top gives you a salt kick. It's basically the ingredients from Allen Lim's rice cakes, but I can't be bothered with the sushi rice and wrapping it all up in tiny parcels. I just make and eat a bowl of it when I get home. It helps if you pre cook the rice and have it in the fridge before the ride. Then you can just chuck it in the pan with the eggs and oil and it's ready in less than 1 minute. Keeps me full for a while.0 -
G-Wiz wrote:I remember one of the guys from SIS did a presentation at TCR a few years back where he was going on about the differences between different proteins in recovery. I remember him saying that Caesin (dominant protein in cows milk & cheese) should be avoided immediately after excercise as it slows down absorption of short chain carbs.
Myth.
It is absorbed very slowly but it does not affect the speed other things are absorbed.0 -
Just got some whey protein delivered a couple of days ago to try. Doesn't say anywhere on it how many grams I should be adding to a drink though.
Whats a normal/sensible amount to add after a long or intense session?0 -
I don't buy into dairy/milk is bad for recovery. Milk has alot of nutrients and a good mixture of carbs and proteins. Vitamin D is even more important in Winter due to the lack of sunlight. Alot muscle has been built on these quality aminos.
Eggs are excellent.
Removing dairy from diet has increased osteoporosis. If you going to remove dairy from your diet, then you better increase your intake of fish, nuts, seeds and vegetables.
Food for thought:
We are the only species on the planet that gets more nutrition from food that is cooked.0 -
SBezza wrote:Rokkala wrote:Just got some whey protein delivered a couple of days ago to try. Doesn't say anywhere on it how many grams I should be adding to a drink though.
Whats a normal/sensible amount to add after a long or intense session?
Normally one scoop to about 250ml of water.
I didn't get a scoop with my whey protein so i don't know what 1 scoop is equivalent to?!0 -
I use Boditronics Profusion Reloaded which is protein, carbs, vitamins and other stuff including Beta Alanine which has been in a few magazines recently for the benefits to cyclists. I mix it with 300ml of skimmed milk and I feel full afterwards, it tastes very good too. Not a fan of rego or any other SIS product for that matter. And will never buy SIS products, mainly because of what they were doing too smaller companies at an event I went to last year. But I wont get into that.
Cheapest I have found it is Discount Supplements Also good shop for boxes of High 5 gels if your into that things.0 -
Why does sis use aspartame in rego??
E mailed them about it and they fobbed me off.....it aint good for you ..its that simple.
Usually 1 scoop is about 25-30grams......whey is cheaper than rego and less sickly sweet...
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Beans on Toast.0
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Something that fills me up is spirulina, you can buy it in powder form, it's otherwise known as blue green algae. It tastes disgusting but it really seems to fill me up and act as an appetite suppresent. It's also very good for you. I mix it with water like any recovery drink and knock it back.Do not write below this line. Office use only.0
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I use whey protein. Just the plain sort without flavours etc. I put 2 large scoops in a shaker bottle half full of 50/50 water skim milk, with a banana and blend. This keeps me ok for an hour whilst I stretch/shower then have something substatial.0
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or post training I recently replaced my regular whey protein shakes with hemp, have lost 8kg since the end of the summer and held it off over the winter - sustaining my weight at a level I would have never dreamed of achieving last year. Saved some cash too."Life is like riding a bicycle - in order to keep your balance, you must keep moving." A. Einstein0
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How about instead of wasting all your cash on expensive powders try taking what your body really craves after training...Real Food.
Beans on Toast(as i've said before)
Peanut Butter and Banana sandwich
Cottage Cheese with Pineappe, or Plain and add a tin of Tuna
Weetabix
Pint of Milk and a banana wtha teaspoon of honey
All a fair bit cheaper and probably better for you than some recovery drinks.0 -
Headhuunter wrote:Something that fills me up is spirulina, you can buy it in powder form, it's otherwise known as blue green algae. It tastes disgusting but it really seems to fill me up and act as an appetite suppresent. It's also very good for you. I mix it with water like any recovery drink and knock it back.
Not suprised it acts as an appetite suppresant, it tastes so crap it's enough to put you off your food for a couple of days I'm afraid that it's not going to do much for your recovery either unless you add some protein and carbs into the mix. 0 -
smithy1.0 wrote:Headhuunter wrote:Something that fills me up is spirulina, you can buy it in powder form, it's otherwise known as blue green algae. It tastes disgusting but it really seems to fill me up and act as an appetite suppresent. It's also very good for you. I mix it with water like any recovery drink and knock it back.
Not suprised it acts as an appetite suppresant, it tastes so crap it's enough to put you off your food for a couple of days I'm afraid that it's not going to do much for your recovery either unless you add some protein and carbs into the mix.
Spirulina is, in fact, an excellent source of protein and highly digestible/bio available:
http://spirulina.org.uk/protien_supplement.htm
However I wouldn't just use spirulina for post ride recovery, I sometimes drink whey protein shakes and energy drink too as well as good old "normal" food. Depending on how long I've been riding. However you're right about it tasting like cr@ direct from the devil's bum....Do not write below this line. Office use only.0 -
dave35 wrote:How about instead of wasting all your cash on expensive powders try taking what your body really craves after training...Real Food.
Beans on Toast(as i've said before)
Peanut Butter and Banana sandwich
Cottage Cheese with Pineappe, or Plain and add a tin of Tuna
Weetabix
Pint of Milk and a banana wtha teaspoon of honey
All a fair bit cheaper and probably better for you than some recovery drinks.
+1 to real food, not sure on some of your choices dave35, too much banana for my tastes
I usually have cereals or danish pastry or several after sunday morning training ride, or occasionally a bacon sandwich if the kids have had one. Rest assured it tastes much better than all that powdery sh***. Not sure what level some of you people are racing/training at, but does it require a level of nutrition that you cant get from real food??0 -
The aspartame is a good point.
I stopped using Rego for that reason. High 5 Protein Recovery for me all the way!0 -
SheffSimon wrote:dave35 wrote:How about instead of wasting all your cash on expensive powders try taking what your body really craves after training...Real Food.
Beans on Toast(as i've said before)
Peanut Butter and Banana sandwich
Cottage Cheese with Pineappe, or Plain and add a tin of Tuna
Weetabix
Pint of Milk and a banana wtha teaspoon of honey
All a fair bit cheaper and probably better for you than some recovery drinks.
+1 to real food, not sure on some of your choices dave35, too much banana for my tastes
I usually have cereals or danish pastry or several after sunday morning training ride, or occasionally a bacon sandwich if the kids have had one. Rest assured it tastes much better than all that powdery sh***. Not sure what level some of you people are racing/training at, but does it require a level of nutrition that you cant get from real food??
+1 totally agree0
