Refuelling after excercise

paulc33

i have been told about using
black and green coco powder mixed with 2 teaspoons of sugar and then add milk as a drink for recovery when finishing a long ride!

i have done it a few times and always seems to sort me out.

not fully sure on the reasons for it working or if its actually any good.
so if someone on here knows be great to know!
?????

nickwill

Of the Recovery drinks I've tried, I like both the flavour and effects of Torq's product best. I find the Strawberry and Cream flavour the most appetising. It is expensive however!
My understanding of post ride nutrition is that you should eat high rather than low GI food in the 20 minute window. It is supposed to be more readily absorbed. Thus, this would be about the only time when white rather than brown bread would be the preferred option.

Squillinossett

I use the same as I use when I was a bodybuilder, simply a whey/casein shake mixed with some dextrose.

Most of the fancy recovery drinks you buy are much the same as this. A choc milkshake will also do the same job, albeit at a higher cost.

Then 20-30 mins later, I eat a proper meal, with complex carbs/Protein.

nickwill

Squillinossett wrote:

I use the same as I use when I was a bodybuilder, simply a whey/casein shake mixed with some dextrose.

Most of the fancy recovery drinks you buy are much the same as this. A choc milkshake will also do the same job, albeit at a higher cost.

Then 20-30 mins later, I eat a proper meal, with complex carbs/Protein.

I don't believe that's the case, because milk is absorbed too slowly to be of maximum benefit at this time.

Squillinossett

Nickwill wrote:

Squillinossett wrote:

I use the same as I use when I was a bodybuilder, simply a whey/casein shake mixed with some dextrose.

Most of the fancy recovery drinks you buy are much the same as this. A choc milkshake will also do the same job, albeit at a higher cost.

Then 20-30 mins later, I eat a proper meal, with complex carbs/Protein.

I don't believe that's the case, because milk is absorbed too slowly to be of maximum benefit at this time.

I know a great many BBs that still do this and works a treat!

sampras38

Squillinossett wrote:

Nickwill wrote:

Squillinossett wrote:

I use the same as I use when I was a bodybuilder, simply a whey/casein shake mixed with some dextrose.

Most of the fancy recovery drinks you buy are much the same as this. A choc milkshake will also do the same job, albeit at a higher cost.

Then 20-30 mins later, I eat a proper meal, with complex carbs/Protein.

I don't believe that's the case, because milk is absorbed too slowly to be of maximum benefit at this time.

I know a great many BBs that still do this and works a treat!

I have a bodybuilding past too and agree with what you're saying, although in my day it tended to be egg whites and white meat. I found milk to be ok, but just a little too fatty for my tastes and there are much purer forms of protein out there. Too many bodybuilders aren't lean enough in my opinion. Too interested in gaining size over quality.

I spent most of my latter gym days training with and around people who used to compete, and picked up some great tips along the way.

APIII

olddgreg wrote:

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 agree

+2

Not convinced of the need for all the sports supplements. For one I make sure I eat before and during a session, so I'm rarely starving by the time I'm finished. Second, only on long rides do I feel muscle stiffness the next day, and these are normally on a Sunday, so Monday is a rest day, no need to shovel whey protein down my neck. I might have a banana/honey smoothie, but only becuase they taste good

Squillinossett

sampras38 wrote:

Squillinossett wrote:

Nickwill wrote:

Squillinossett wrote:

I use the same as I use when I was a bodybuilder, simply a whey/casein shake mixed with some dextrose.

Most of the fancy recovery drinks you buy are much the same as this. A choc milkshake will also do the same job, albeit at a higher cost.

Then 20-30 mins later, I eat a proper meal, with complex carbs/Protein.

I don't believe that's the case, because milk is absorbed too slowly to be of maximum benefit at this time.

I know a great many BBs that still do this and works a treat!

I have a bodybuilding past too and agree with what you're saying, although in my day it tended to be egg whites and white meat. I found milk to be ok, but just a little too fatty for my tastes and there are much purer forms of protein out there. Too many bodybuilders aren't lean enough in my opinion. Too interested in gaining size over quality.

I spent most of my latter gym days training with and around people who used to compete, and picked up some great tips along the way.

Agreed, there are alot of people with "fatcepts"

I used to train at a similar gym to you, and was getting ready to prep for contest condition when I managed to cock up my shoulder while warming up!

Hence here I am now as a cyclist, after dropping 3.2 stone of muscle and still dropping.

sampras38

Squillinossett wrote:

sampras38 wrote:

Squillinossett wrote:

Nickwill wrote:

Squillinossett wrote:

I use the same as I use when I was a bodybuilder, simply a whey/casein shake mixed with some dextrose.

Most of the fancy recovery drinks you buy are much the same as this. A choc milkshake will also do the same job, albeit at a higher cost.

Then 20-30 mins later, I eat a proper meal, with complex carbs/Protein.

I don't believe that's the case, because milk is absorbed too slowly to be of maximum benefit at this time.

I know a great many BBs that still do this and works a treat!

I have a bodybuilding past too and agree with what you're saying, although in my day it tended to be egg whites and white meat. I found milk to be ok, but just a little too fatty for my tastes and there are much purer forms of protein out there. Too many bodybuilders aren't lean enough in my opinion. Too interested in gaining size over quality.

I spent most of my latter gym days training with and around people who used to compete, and picked up some great tips along the way.

Agreed, there are alot of people with "fatcepts"

I used to train at a similar gym to you, and was getting ready to prep for contest condition when I managed to fool up my shoulder while warming up!

Hence here I am now as a cyclist, after dropping 3.2 stone of muscle and still dropping.

I was also a few weeks away from my first show but ended up bottling it in the end. didn't think I was good enough. Funny thing was, i spent years going to other shows, including some pro level ones such as the Grand Prix's, Universe and even one Olympia, and often felt I was in better nick than some of the amatuers. Oh well..

I then got bored with it all, moved back to tennis, then cycling. went from a pretty lean 15.6 to what I am now, 12st 2 to 4.

nolf

Not convinced by recovery drinks.

I accept and wholeheartedly endorse gels, energy bars, electrolyte drink and energy drink, but recovery drinks seem pointless.

When I get home after a ride I cook up a really quick meal (heating up leftovers + rice or pasta), while stretching and drinking water/eating a banana if really hungry.

Can feel a little stiff the next day, but a half hour recovery ride before doing any more exercise seems to get the muscles recovered, before doing another ride. (e.g leave half hour early for chaingang or group ride).

Squillinossett

nolf wrote:

Not convinced by recovery drinks.

I accept and wholeheartedly endorse gels, energy bars, electrolyte drink and energy drink, but recovery drinks seem pointless.

When I get home after a ride I cook up a really quick meal (heating up leftovers + rice or pasta), while stretching and drinking water/eating a banana if really hungry.

Can feel a little stiff the next day, but a half hour recovery ride before doing any more exercise seems to get the muscles recovered, before doing another ride. (e.g leave half hour early for chaingang or group ride).

They are one of the few things sports nutrition wise that have been proved time, and time again!

cleeve hill reject

I mix up my own, Whey Protein and dextrose plus some Nesquick to flavour it, mix half and half water/semi-skimmed milk and you end up with a similar recipie to Rego etc... - much cheaper too if you buy in large quantities. I can always tell the day afterwards if I haven't got round to drinking some after a big ride!

airbusboy

After todays ride I was going for the MILK SIS combo, unfortunately i didn't have much milk, instead half a tin of rice pudding + strawberry recovery sis + a splash of milk to loosen it all up..... seemed to have done the job. I guess its not the best option (healthiest)but I enjoyed it .

AB