Protein Recovery Drinks

Tjgoodhew

I have recently started using powdered recovery drinks after long rides and am having positive and negative effects.

I am using the high 5 recovery summer fruits drink. I cant stand chocolate, banana or vanilla flavored drinks and this was the only one i could find at a reasonable price.

Positives - my legs generally feel better the morning after and i dont ache as much. I also dont like eating straight after a ride but these are much easier to get down me than a recovery meal. I will then usually eat a proper meal maybe 2/3 hours after. I have found this pattern works a lot better and dont feel so drained 5/6 hours later

Negatives - i seem to get a really upset stomach after drinking it. I dont need to go into detail but im not talking just slight stomach cramps. I am currently mixing with milk. Iv never been a huge milk drinker, a very slight drop in my tea is about all i ever have, so im wondering if its the milk my body doesnt like and should i start making the shakes with water. However by doing this arent i then losing one of the main nutritional factors of having a shake in the first place.

Has anyone had a similar experience and what was the solution ? At the moment im thinking of just persisting and hoping my body gets used to it but is this likely to happen ? And could it be the powder itself ? Is there something in that that could be causing the issue

apreading

The High 5 ones are designed to work with water or milk (except one flavour I think). You could always try with water or try just the milk without the High5 additive - to see which is causing the issue. Either will have protein - I guess together you get more though. I think (but dont know this as a fact) it is likley that the whey protein in the High 5 is a higher concentration than milk so if you had to choose, High5 with water would still give you what you need, whereas milk on its own you might need to up the quantity.

The other thing to consider is what you are doing beforehand on the ride and whether that is something you have proven to work. i.e. is the recovery drink the only new factor? Upset stomach could just as easily be caused by dosing with too much carbs that arent getting burned or shoving down extra gels at the end to get you to the finish.

apreading

Oh - and I dont like chocolate drinks, but prefer the Chocolate High5 to the summer fruit one - which is unusual because summer fruits is always my 'go to' flavour for stuff. Only tried the two of them and For Goodness Shakes super-berry, the choco High5 beat the other two on taste and ease on the palette.

Tjgoodhew

Iv used gels and electrolyte drinks for a while now and havent had an issue,

I usually have a Nunn tablet before i set off and then a bottle with powdered gatorade, maybe a couple of high 5 gels and some jelly babies.

Im pretty sure its somthing to do with the shakes - just trying to work out what exactly. I know trial and error is prob the best way forward and i will try next time with water and see what happens

joycey83

Sounds like you may be lactose intolerant - the major sugar found in milk. You can probably tolerate a small amount so having in your tea etc. is fine but nailing 500ml in one go is overload. Unfortunately, your body will not get used to lactose as you don't produce the enzyme to break it down. You can get tested by the doctor or just drink 500ml milk and see if has the same effect!

ric/rstsport

yes, it sounds like lactose intolerance. you can buy lactose free milk. aren't quite a large number of people mildly intolerant to milk?

joycey83

About 1/3 of the worlds population I think but mainly those of Asian or Indian descent.

Mad_Malx

joycey83 wrote:

About 1/3 of the worlds population I think but mainly those of Asian or Indian descent.

Lot higher I think - also most indigenous (north and south) americans (although they arrived via asia) and those of african descent. Wiki (not my source for the other bits) says Sicilians too.
Anyone not descended from (early bronze age) dairy farmers really.

peteco

I think SIS Rego recovery drink is made with soy protein - this may suit you better.

Pete

FatTed

Are protein shakes a good idea after a training session?

Mad_Malx

FatTed wrote:

Are protein shakes a good idea after a training session?

This study looks at recovery and repeated exercise:
http://www.jissn.com/content/9/1/5

Not looked at it in detail, and not but it says short term (2 hour) recovery and repeat performance better, mainly through helping maintain glycogen levels. Probably most relevant to guys doing several rides over a day. It refers to other studies that look at muscle soreness also.

Mad_Malx

^The most common finding is that it is the extra calories rather than something magic about protein though, and studies with calorie-matched drinks (+ or - protein) show little benefit in short-term recovery.

FatTed

I think after a hard workout a protein shake may help recovery next day. The Firefly definitely does!
http://www.fireflyrecovery.com/the-fire ... he-firefly (especially if you get them for free)

Mad_Malx

FatTed wrote:

I think after a hard workout a protein shake may help recovery next day. The Firefly definitely does!
http://www.fireflyrecovery.com/the-fire ... he-firefly (especially if you get them for free)

The only thing this device has in common with protein drinks is that belief is an important part of its effectiveness. The 'evidence' cited for its efficacy as a sports aid is thin, to put it mildly. For example; from one of the references: 'Substantial benefits were observed in self-assessed energy levels (effect size [ES] 0.86), and enthusiasm (ES 0.80) '

FatTed

Give it a try, wont harm you might help you.

apreading

At £25 a go it might hurt your wallet though...!

phreak

Doesn't this depend mainly on how often you train? I suspect that if you have 24/48 hours in between sessions then you have plenty of time for a regular diet to replenish your muscles. I believe the importance of getting the right food in that window just after training is only really there if you train very frequently.

ut_och_cykla

Could be lactose intolerance - easy to check - make your drink without milk a few times or use lactose free milk! Could also be intolerance/allergy to soy protein (which is found in some protein drinks - sometimes just as a trace from previous production runs). Something my daughter has suffered from. She tolerates milk well but is oversensitive to soy. She now uses a pure, filtered casien based protein drink which suits her particular needs well. And some people just dont deal with a large dump of protein into the guts - sip it over a 15 min period?

mpatts

I have a glass of chocolate milk - seems to have the same affect (possibly placebo) as protein shakes, for me anyway (I've tried both).

gary.hounsome

Chocolate, nesquick! Also used branded recovery shakes, and if I'm honest found both to work as good as each other (having tried both over a week after two weeks not using anything)

LegendLust

Tjgoodhew wrote:

I have recently started using powdered recovery drinks after long rides and am having positive and negative effects.

I am using the high 5 recovery summer fruits drink. I cant stand chocolate, banana or vanilla flavored drinks and this was the only one i could find at a reasonable price.

Positives - my legs generally feel better the morning after and i dont ache as much. I also dont like eating straight after a ride but these are much easier to get down me than a recovery meal. I will then usually eat a proper meal maybe 2/3 hours after. I have found this pattern works a lot better and dont feel so drained 5/6 hours later

Negatives - i seem to get a really upset stomach after drinking it. I dont need to go into detail but im not talking just slight stomach cramps. I am currently mixing with milk. Iv never been a huge milk drinker, a very slight drop in my tea is about all i ever have, so im wondering if its the milk my body doesnt like and should i start making the shakes with water. However by doing this arent i then losing one of the main nutritional factors of having a shake in the first place.

Has anyone had a similar experience and what was the solution ? At the moment im thinking of just persisting and hoping my body gets used to it but is this likely to happen ? And could it be the powder itself ? Is there something in that that could be causing the issue

Try this. Nothing added just pure whey protein

http://www.pulsin.co.uk/protein-powders ... e-1kg.html

Flexisurfer

I have an intolerance to lactose in milk so use a soya milk and Nesquik milkshake powder for post ride drink along win a banana. I also find a good stretching session post ride and pre sleep help me recover overnight. I commute every day to work and train at the same time so my muscles are tired by the end of the week.

rallyman1978

Newbie question - Nesquik and semi skimmed milk. How much after say, an hour hard on the turbo for example Sufferfest Angels? 500ml? 250ml? 1000ml?

I dont need it be scientific, just to help the recovery

Cheers

Tom Dean

one glass.

Grill

rallyman1978 wrote:

Newbie question - Nesquik and semi skimmed milk. How much after say, an hour hard on the turbo for example Sufferfest Angels? 500ml? 250ml? 1000ml?

I dont need it be scientific, just to help the recovery

Cheers

Between 250 and 500ml.

A recovery drink should have a 3:1 ratio of carbs to protein with the majority of the protein being casein (found in milk) as it promotes protein synthesis. Funny enough pretty much any store bought milkshake fits this criteria.

rallyman1978

Thank you

DaveL

Another one for choc nesquik

Dave

BigFatBloke

Just eat some bloody food. All these sports drinks are a complete con. Bugger all evidence other than crap financed by the sports drink industry.

Whey protein is nothing but a cheap waste product from cheese manufacture.

Cyclists are the most gullible to553rs.

http://bmjopen.bmj.com/content/2/4/e001702.full

BigFatBloke

BigFatBloke wrote:

Just eat some bloody food. All these sports drinks are a complete con. Bugger all evidence other than crap financed by the sports drink industry.

Whey protein is nothing but a cheap waste product from cheese manufacture.

Cyclists are the most gullible to553rs.

http://bmjopen.bmj.com/content/2/4/e001702.full

Next time you read so called evidence about sports drinks, remember that if a study is not radomised, double blind and placebo controlled and conducted by people independent from the sports drink industry, it isn't worth the paper it is written on.

Furthermore, a lot of people spouting garbage on cycling forums are trolls employed by the sports drink industry. These people are all over the internet starting threads and topics about sports drinks.

Anyone who dares question the crap spouted by the sports drink industry gets accused of being a troll and is soon banned by moderators who are so frightened of losing advertising revenue they side with the scum in the employ of the sports drinks companies.

Just wait for some poofter fan boy to come on here with the pathetic statements about how Sir Bradley and Chris Froome use Gatorade so it must maximise performance and it's formulated optimally blah blah blah. Bunch of complete tarts.

apreading

I hear what you guys are saying BUT, just because a scientific study is fananced by a company with a vested interest in the outsome, that does not mean the method or conclusions are wrong. It may question the impartiality of the scientist(s) carrying out the study but it does not prove they are lying or deliberately misleading.

I choose to belive in general that protein helps with muscle repair and muscle growth - thats why body builders have been using it for years and it seems to work... http://www.mensfitness.com/nutrition/su ... ey-protein

I also choose to believe that taking on energy in some form helps replenish the bodies glycogen stores and be ready to use them again next time...

Whether you do the above by eating normal food that has those elements in it or use a more efficient way of delivering them without additional fat etc is entirely up to you.

Tom Dean

BigFatBloke wrote:

Cyclists are the most gullible to553rs.

BigFatBloke wrote:

...poofter fan boy...

I know denigrating other people in the belief that it validates your ideas is kind of 'your thing', but this is over the line. Have a word with yourself Trev.

For recovery I recommend: