Recovery drinks

flying_fish

Hello all

What do people take after a hard ride to help recovery? I have been going out with a club doing 55 miles at 18 – 20 average speed. I currently drink water when out, with either a banana or a breakfast bar at about half way around. I don’t really struggle for energy when out, but I feel it in my legs for the rest of the day and it takes a few days for my legs to get back to normal.

I have never taken any energy drinks or recovery drinks so I am looking for some advice. I have been thinking about getting a recovery drink to take after a hard ride but don’t know anything about them. Is it simply protein that I am looking for or is it something that is branded as a recovery drink (which seem to be more expensive).

What do you use?

Thanks

LeicesterLad

Two Words:- Chocolate Milk

mrwibble

two scoops of boditronics express whey power in coconut flavour, one scoop bodintronics express carbs, one banana, 250 ml orange juice, 250 ml milk and blend it well. Awesome recovery shake.

recommend the boditronics range especially express whey in rich chocolate and the express carbs for loading into your sports drink, shake, recovery shake etc

rozzer32

Science In Sport Rego is all you ever need

chrishd883

+1 for SIS Rego

thegreatdivide

+ for choc milk

But being a tight bastard I now take 500ml of milk, a couple of scoops choc drink powder and 1 x 25g scoop of unflavoured whey powder (you can get a kg for about a £12). Shake it all up and you've got a great home made recovery drink.

LeicesterLad

http://greenjersey.wordpress.com/2008/09/05/chocolate-milk-may-be-the-perfect-sports-drink/

rdt

I've tried various fancy (and pricey) recovery drinks.

But I now mix my own shakes using low fat milk and Nesquick milk shake powder. I cannot tell any difference to the proprietary recovery drinks in terms of effect. Plus it tastes great, which means I look forward to it. I'll often follow this up with a banana, and then eat a meal within an hour or so.

For top flight pros, where every legal edge is worthwhile, the whole "stack" of specialist energy products to be used before, during and after riding might make sense. For most everyone else, it's really not necessary. Real food can be used to similar effect, for far less money, and more enjoyably.

Xommul

If you are looking to lessen the ache in your muscles then look for recovery drinks with creatine - holds water in your muscles and reduces soreness. (Thats also a downside)

If you are looking to build muscle then anything with protein inside it, Mix them with milk for more protein. (lots of types of protein)

Some recovery drinks have a blend of vitamins and minerals, most are carb heavy to replace the energy.

One thing is crucial is that you get food/energy drink down you within 30-45 mins after exercise to stop your body starving and eating your muscle mass. Thats why a dose of protein and HMB which assists in protein uptake are good.

I have tried a few, i liked the maxi muscle recovermax, am now trying the Myprotein.com recover evo.

They both stop me feeling shattered after work out and long rides and put the energy back. I also dont get such tired muscles the day after either.

Try a few - www.myprotein.com does sample sachets for a quid each i think.

Xom

EdZed

thegreatdivide wrote:

+ for choc milk

But being a tight bastard I now take 500ml of milk, a couple of scoops choc drink powder and 1 x 25g scoop of unflavoured whey powder (you can get a kg for about a £12). Shake it all up and you've got a great home made recovery drink.

+1

I recently bought some Green and Blacks chocolate powder, although not cheap for what it is, it's far nicer than the Cadbury's stuff... and still works out cheaper per drink than the commercial recovery drinks, tastes better too IMO.

+ don't forget to spend some time stretching after your ride

Xommul

+1 for strtching

dirty*sanchez

For Goodness Shakes - powder satchet mixed with water. Banana flavour is very nice.

dodgerdog

+1 for Rego butonly after long or hard rides, otherwise a bit of cheese and biccies washed down with Ribena

alp078

Shorter rides (<30ish miles, steady and not too challenging/hilly) I'll just go with a glass of milk/choc milk and then eat well and regularly the remainder of the day. If the ride is late in the day, post-dinner, I would probably squeeze in a light supper.

Longer rides I have a protein-based recovery drink. I'm using MyProtein's Recovery XS at the moment with good results. I certainly find it helps and it mixes well and tastes good (I have the choc flavour). Other retailers are available, but I have always found MP to deliver good products at competitive prices. Sometimes good bulk discounts too.

Oh and another vote for stretching. It's too easy to get home after a long ride and crash out on the sofa, but not before I have had a good stretch of both lower and upper body.

secretsam

For Goodness Shakes, £2 for 2 at Tesco at the moment

Super stuff

gary.hounsome

40g Nesquick and 50g of milk powder or 500ml of milk depending if im at home or work.

Tried a week without and a week with an i need feel a difference at the end of the weeks. Bit of a hassle getting it all together though, if i had the spare money sachets would be much easier.

carbon337

What is the cheapset Chocolate powder? As in the stuff they make hot chocolates with?

Warwickshire Whizzer

I'd avoid For Goodness Shakes, just too pricey.

I use whey isolate from myprotein.com, mix with milk and throw im a handfull of (pre blended) frozen fruit.

Always works for me.

thegreatdivide

carbon337 wrote:

What is the cheapset Chocolate powder? As in the stuff they make hot chocolates with?

The Lidl equivalent of Nesquik is less than £2 for a kg box.
I use My Protein unflavoured whey which is about £11 for a kg with a voucher.

Before you go for a ride take one of your water bottles, put a scoop of whey in it and two or three scoops of choc powder and leave it on the kitchen counter. Get in from the ride, bung in the milk and shake. Job done.

carbon337

The Lidl equivalent of Nesquik is less than £2 for a kg box.

that ^ sounds the boy!

Is it as good as Hershey Syrup as I've read that is the best - also is there any point if i dont mix a whey in with it as I dont have any.

thegreatdivide

Well it makes the milk taste chocolaty

The addition of whey gives an extra quick acting boost to muscle recovery. Not essential but I personally feel the benefits.

rdt

thegreatdivide wrote:

The Lidl equivalent of Nesquik is less than £2 for a kg box.

I like the sound of that - do they also do a strawberry flavour?

thegreatdivide

rdt wrote:

thegreatdivide wrote:

The Lidl equivalent of Nesquik is less than £2 for a kg box.

I like the sound of that - do they also do a strawberry flavour?

Not seen any but they might do.

gwillis

thegreatdivide wrote:

+ for choc milk

But being a tight bastard I now take 500ml of milk, a couple of scoops choc drink powder and 1 x 25g scoop of unflavoured whey powder (you can get a kg for about a £12). Shake it all up and you've got a great home made recovery drink.

How much of each , off lidl in the morning to get some ... Will order the whey online

MattC59

Rego is good, but I've recently taken a liking to 'For Goodness Shakes'. I've used the powder (the banana one is nice !!) and had no soreness after rides.
either the powder is good, or I've not been trying hard enough !

I've been drinking the 'For Goodness Shakes' chocmalt drink for ages, just because I like it

And, if 'For Goodness Shakes' is too pricy, just buy lots of bike stuff from CRC and you get a free sachet each time

DF33

Could someone post a link for the Myprotein.com Whey protein at £12 per kilo please.

I keep seeing it mentioned all over the forum for that price but the cheapest I can find it on there is £18 odd.

Cheers

noidea123

High Five Protein Recovery. Powder that you just mix with skimmed milk and tastes bloody lovely too! By a huge tub for about £25ish

thegreatdivide

I had a 10% off code and got this:

http://www.myprotein.com/uk/products/im ... ey_protein

I'll see if I have another code in my hotmail inbox - they send stuff all the time :shock:

Add a 25g plastic scoop for an extra 59p - you will need.

The Lidl choc powder is called Goody Cao and I made a mistake, it's £1.99 for 800g - but that's still loads!

The milk comes from cows, but it's best to buy the stuff in plastic bottles.

gwillis

thegreatdivide wrote:

I had a 10% off code and got this:

http://www.myprotein.com/uk/products/im ... ey_protein

I'll see if I have another code in my hotmail inbox - they send stuff all the time :shock:

Add a 25g plastic scoop for an extra 59p - you will need.

The Lidl choc powder is called Goody Cao and I made a mistake, it's £1.99 for 800g - but that's still loads!

The milk comes from cows, but it's best to buy the stuff in plastic bottles.

Great stuff but what about how grammes per hit?

Herbsman

50p

alwaystoohot

I train 6 days a week between cycling, swimming and gym and theres no way I could maintain progress without supplements. I mix carb powder with water 45 minutes before exercise then 2 scoops protein after the exercise then if I'm still stiff I'll take some more protein before bed.

I'm 47 years old... I don't have the same recovery as the young racing snakes out there amongst you.