How much work before you need a recovery drink

plankton_brain

Not a which tastes best question

How much work do you need to do before you ge he benefit from a recovery drink? I often do a medium effort 30-40 minute lunch time ride and wonder if there is any benefit from a recovery drink after such a ride.

I allways have one after a 10TT or a 40-50 mile medium effort ride but am trying to lose a little weight and question if there is any real benefit after a short ride at less than flat out. Is it just unnecessary calories.

Im 41, 5'10" and weigh 77kg. Have lost 5kg since start of year and would like to lose 5 more by the end.


Oh, and for what its worth I use Zipvit chocolate and the taste is putupablewith.

Anonymous

My nutritionist recommends the following -
Easy (Under 1.5hrs) - Banana
Med (1.5-3hrs) / Interval Session - Banana and Whey Protein
Hard (3hrs+) / Race - Banana and Zipvit Recovery

It seems to be working well for me!

Speak to Barry at http://www.optimumnutrition4sport.com -

Best 85 quid I ever spent. (Best 100 quid was a bike fit with moulded insoles at http://www.cadencesport.co.uk FYI)

NB - His recommendations are specific to me, my goals, my training etc. It may not be the best for anyone else!

plankton_brain

Thanks ND, Ill take a look at that.

Im probably overdoing the recovery drink right now.

Anonymous

I used to overdo the recovery, a bugger when you are trying to lose weight.
I've been following his plan now for 12 days, I've lost 2.5 kg so far and feel healthier and stronger than I ever have!!

sampras38

NapoleonD wrote:

My nutritionist recommends the following -
Easy (Under 1.5hrs) - Banana
Med (1.5-3hrs) / Interval Session - Banana and Whey Protein
Hard (3hrs+) / Race - Banana and Zipvit Recovery

It seems to be working well for me!

Speak to Barry at http://www.optimumnutrition4sport.com -

Best 85 quid I ever spent. (Best 100 quid was a bike fit with moulded insoles at http://www.cadencesport.co.uk FYI)

Give or take, NP's routine is pretty much what I do. Anything under an hour and I'll just replace with fluids and no need whatsoever for anything more than that. You're really not using enough energy to bother. A glass of milk and a banana for 1.5 hours and Rego for anything longer. Obviously I'll have a decent meal an hour or so afterwards too.

SteveR_100Milers

surely it depends on the effort?

Most of the recovery drinks are protein biased (spelt correctly), and if you have ripped your legs off in a 10 then you are going to need something to repair them? Carbs wont repair muscle tissue, only refuel glycogen stores.

sampras38

SteveR_100Milers wrote:

surely it depends on the effort?

Most of the recovery drinks are protein biased (spelt correctly), and if you have ripped your legs off in a 10 then you are going to need something to repair them? Carbs wont repair muscle tissue, only refuel glycogen stores.

All the literature I've ever read has said you're really having to be going some to need anything more than fluids if the workout is under an hour. Also it can depend on what you've eaten or drank before the session but I'd still say a recovery drink after workout that's an hour or under is overkill. Especially if the rest of your diet is good.

solsurf

It depends on many factors, but so much depends on the individual and the how your body is used to burning the stored glycogen you have, I find the fitter I am the longer I can go without bonking. But I think NapD advice whilst quite basic is a great starter for 10.
There are far brighter people on here than me, that will give you good advice I am sure.

ut_och_cykla

plankton_brain wrote:

Not a which tastes best question

How much work do you need to do before you ge he benefit from a recovery drink? I often do a medium effort 30-40 minute lunch time ride and wonder if there is any benefit from a recovery drink after such a ride.

I allways have one after a 10TT or a 40-50 mile medium effort ride but am trying to lose a little weight and question if there is any real benefit after a short ride at less than flat out. Is it just unnecessary calories.

Im 41, 5'10" and weigh 77kg. Have lost 5kg since start of year and would like to lose 5 more by the end.


Oh, and for what its worth I use Zipvit chocolate and the taste is putupablewith.

I think the answer to your question lies in how often 'often' is : everyday - you probably could sometimes add a banana or similar to your daily intake. Less than that you probably dont need more than your normal diet. If you can maiantin the effort levels without the extra - dont use it! If you just feel peckish - try a protein drink (with no carbs/fat) - filling but not high calorie.

Langman

I think you can decide to have a recovery shake based on feel - do your legs feel like they have been ripped up and will be ache tomorrow morning, if you think they might not I'd go for a banana and milk.

SteveR_100Milers

skimmed milk has a similar sugar / carb content to REGO or goodnessshakes

smithy1.0

Umm, if you have milk and a banana after an easier ride and Rego on harder ones then what's the difference? Banana + milk = 200kcal, 1 serving of Rego is 187kcal. Not going to make much difference for weight loss, and you'll recovery better from the Rego!

Rule for me is, if the ride was hard/long enough to make your legs hurt then knock back some recovery drink. Otherwise just eat your normal meals, nothing special required for easy/shorter rides.

Casbar

ut_och_cykla wrote:

plankton_brain wrote:

Not a which tastes best question

How much work do you need to do before you ge he benefit from a recovery drink? I often do a medium effort 30-40 minute lunch time ride and wonder if there is any benefit from a recovery drink after such a ride.

I allways have one after a 10TT or a 40-50 mile medium effort ride but am trying to lose a little weight and question if there is any real benefit after a short ride at less than flat out. Is it just unnecessary calories.

Im 41, 5'10" and weigh 77kg. Have lost 5kg since start of year and would like to lose 5 more by the end.


Oh, and for what its worth I use Zipvit chocolate and the taste is putupablewith.

I think the answer to your question lies in how often 'often' is : everyday - you probably could sometimes add a banana or similar to your daily intake. Less than that you probably dont need more than your normal diet. If you can maiantin the effort levels without the extra - dont use it! If you just feel peckish - try a protein drink (with no carbs/fat) - filling but not high calorie.

What protein drink do you use ?

ut_och_cykla

Living in Sweden - I'm not sure the make is available - eiselt is my current choice. Mixes easily and is ok taste wise. Have used twinlab previously. Any protein shake/powder will work - look for the kind sold for weight control to body builders - not gainers - they have carbs (and sometimes fat in them). A soya version exists too if you are a veggie sort of person. Many (all?) use sweeteners tho' - If this is an issue you'll have to find a different solution.
But if weight loss is a goal you could also get away with eating some carrots or sallad to quell the urge to eat - better nutritional values and few calories. The key is to ensurefull recovery before next hard sesion and this can be achieved simply by resting and not doing too many sessions a week!

Casbar

Thx

SteveR_100Milers

ut_och_cykla wrote:

Living in Sweden - I'm not sure the make is available - eiselt is my current choice. Mixes easily and is ok taste wise. Have used twinlab previously. Any protein shake/powder will work - look for the kind sold for weight control to body builders - not gainers - they have carbs (and sometimes fat in them). A soya version exists too if you are a veggie sort of person. Many (all?) use sweeteners tho' - If this is an issue you'll have to find a different solution.
But if weight loss is a goal you could also get away with eating some carrots or sallad to quell the urge to eat - better nutritional values and few calories. The key is to ensurefull recovery before next hard sesion and this can be achieved simply by resting and not doing too many sessions a week!

General expert concensus view is you need protien after a session to facilitate muscle tissue repair. Vegetbales simply won't give you this, at least not carrots nor salad!

I always use the REGO or shake as part of my tea after the ride, so it is included in the calorie count. I also tend to ride after work before eating, and am usually pretty hungry before the ride, and very hungry after it. I will take a SIS energy drink on the ride as hypos aren't very pleasant.

SBezza

NapoleonD wrote:

My nutritionist recommends the following -
Easy (Under 1.5hrs) - Banana
Med (1.5-3hrs) / Interval Session - Banana and Whey Protein
Hard (3hrs+) / Race - Banana and Zipvit Recovery

It seems to be working well for me!

Speak to Barry at http://www.optimumnutrition4sport.com -

Best 85 quid I ever spent. (Best 100 quid was a bike fit with moulded insoles at http://www.cadencesport.co.uk FYI)

Surely it is not as simple as that Alex, what about if you do 1.5 hours at a hard tempo/sweetspot pace, I wouldn't class that as an easy session, and would certainly have a recovery drink afterwards.

I think it depends on the effort and how you feel, if you do 1.5 hours hard enough you will burn off more calories than a recovery drink can add. If you legs hurt, you have done some damage to them and protein is required for repair of that muscle.

If you are worried about weightloss at the same time, make the recovery drink a meal and include the calories in an overall diet paln.

SBezza

It also depends on how you plan on training the following day, if you have 2 hard days together, no matter how short that time maybe, you will need to recover properly.

Team Banana Spokesman

look at the work done in kj from your powermeter anfd use your judgement,

wy would you not need one after a ftp test or time trial? they are <=1hr

ut_och_cykla

SteveR_100Milers wrote:

ut_och_cykla wrote:

Living in Sweden - I'm not sure the make is available - eiselt is my current choice. Mixes easily and is ok taste wise. Have used twinlab previously. Any protein shake/powder will work - look for the kind sold for weight control to body builders - not gainers - they have carbs (and sometimes fat in them). A soya version exists too if you are a veggie sort of person. Many (all?) use sweeteners tho' - If this is an issue you'll have to find a different solution.
But if weight loss is a goal you could also get away with eating some carrots or sallad to quell the urge to eat - better nutritional values and few calories. The key is to ensurefull recovery before next hard sesion and this can be achieved simply by resting and not doing too many sessions a week!

General expert concensus view is you need protien after a session to facilitate muscle tissue repair. Vegetbales simply won't give you this, at least not carrots nor salad!

I always use the REGO or shake as part of my tea after the ride, so it is included in the calorie count. I also tend to ride after work before eating, and am usually pretty hungry before the ride, and very hungry after it. I will take a SIS energy drink on the ride as hypos aren't very pleasant.

Fully aware that carrots & veggies wont give you much (any!) protein. But the OP is trying to lose weight and as I said earlier much of the answer lies in how often they ride hard/long. If they dont do back to back sessions or more than 4 or so sessions a week 'healthy/normal' food and rest will ensure recovery, and a low calorie nibble might be all they need to quell hunger pangs. If you really need more protein its probably worth exploring real food alternatives first and only using protein drinks as a 'last resort' but as with most things - horses for courses... each to their own.

SBezza

Team Banana Spokesman wrote:

wy would you not need one after a ftp test or time trial? they are <=1hr

Are you sure ALL TT's are <=1hr, many riders wouldn't do a 25 mile TT in a hour, and there are longer distances TT's as well.

Time is not a factor IMO, it is the work done, if your legs hurt, you have damaged them, and they need to be repaired, a recovery drink is the easiest and quickest way to get the nutrients into the body within the best window for recovery.

For the OP, a medium 30-40 minute ride, then I don't think anything other than a decent diet and fluid replacement is required. For very hard sessions, then you may need a better recovery method.

SteveR_100Milers

ut_och_cykla wrote:

SteveR_100Milers wrote:

ut_och_cykla wrote:

Living in Sweden - I'm not sure the make is available - eiselt is my current choice. Mixes easily and is ok taste wise. Have used twinlab previously. Any protein shake/powder will work - look for the kind sold for weight control to body builders - not gainers - they have carbs (and sometimes fat in them). A soya version exists too if you are a veggie sort of person. Many (all?) use sweeteners tho' - If this is an issue you'll have to find a different solution.
But if weight loss is a goal you could also get away with eating some carrots or sallad to quell the urge to eat - better nutritional values and few calories. The key is to ensurefull recovery before next hard sesion and this can be achieved simply by resting and not doing too many sessions a week!

General expert concensus view is you need protien after a session to facilitate muscle tissue repair. Vegetbales simply won't give you this, at least not carrots nor salad!

I always use the REGO or shake as part of my tea after the ride, so it is included in the calorie count. I also tend to ride after work before eating, and am usually pretty hungry before the ride, and very hungry after it. I will take a SIS energy drink on the ride as hypos aren't very pleasant.

Fully aware that carrots & veggies wont give you much (any!) protein. But the OP is trying to lose weight and as I said earlier much of the answer lies in how often they ride hard/long. If they dont do back to back sessions or more than 4 or so sessions a week 'healthy/normal' food and rest will ensure recovery, and a low calorie nibble might be all they need to quell hunger pangs. If you really need more protein its probably worth exploring real food alternatives first and only using protein drinks as a 'last resort' but as with most things - horses for courses... each to their own.

Possibly. I am losing a Kg a week, and I use a recovery drink after any hard effort where my legs hurt, even if its just plain milk! If I'm not hungry, I don't eat - that tends to keep weight off!