Best Protein Replacement/Recovery

dizarch

At the end of May I'm attempting to ride 50 miles every day for 50 days in support of Breast Cancer.

My biggest worry - apart from piles - is muscle repair and from what I can gather part of the secret is to get protein into my body asap after each ride.

Has anybody got any tips on the best drink/food with which to do so?

Thanks in advance.

Ali

http://www.justgiving.com/Alistair-McLean4

meanredspider

I think it's carbs you need to get into you quickly. You will need protein too but the body can only handle so much and use what it can (you'll excrete the left-over). After your ride, you can either take recovery shakes, chocolate milk (broadly the same protein and carb values), breakfast cereal and milk (ditto), or just some normal food (really depends upon the circumstances of your ride). As it's 50 miles, hopefully you'll have time for a good breakfast before you start and proper eating afterwards. You could top up your protein before bed with some peanut butter.

hypster

You will also find consuming some protein on the ride will help as well. Research has shown that for exercise over two hours, about 15% of total calories burned come from protein. If you do not consume this protein directly then the body will start to get what it needs from lean muscle tissue through a process known as gluconeogenesis.

Obviously riding 50 days consecutively this could have quite a large effect on your recovery and will mean that you may well get progressively weaker as your epic journey progresses. The normal advice is to use a product like High 5 Energy Source 4:1 which contains carbohydrate and whey protein in the optimum ratio of 4:1. This is available in tubs or handy sachets in a variety of flavours.

Alternatively you could do what I do which is to source maltodextrin and whey protein in bulk from a supplier like MyProtein and mix up your own energy drink to taste making sure that you adhere to the recommended 4:1 ratio. The whey protein in the drink does tend to make things a bit creamy and may take a bit of getting used to so I suggest you try out a couple of sachets of High 5 first to see whether you will like it. I personally have got used to the flavour now and it's a bit like drinking melted ice cream if that doesn't put you off!

dizarch

I love melted ice cream:-)

Thanks guys, will investigate further.

Ali

drlodge

I've been trying this after some long rides, don't know if its doing anything but it sure tastes nice!



£28 for 20 portions, also available in larger quanties. Or for a cheaper alternative, try chocolate milkshake.

http://www.myprotein.com/sports-nutriti ... 29568.html

marcusjb

I am low tech - chocolate milk, maybe a frijj if I am feeling flush. Chicken or fish with some rice, some greens.

(Not trying to make your challenge sound like a walk in the park, it is far from that!) - you are 'only' riding 50 miles each day (albeit for many days in succession), so you shouldn't be ripping into your body's stores too deeply providing you eat a good breakfast and then take on a bit of food during the ride.

Keep it real, eat good fresh food and you will be fine.

JayKosta

If the 50 miles per day is at an easy pace and doesn't require much hard riding, then additional protein is probably not needed. Just adequate food for your daily needs.

But if the riding is HARD and puts stress on your muscles, then a dosing of protein and carbs immediately after the ride is good for recovery. Low-fat chocolat milk is good, or a similar mix of protein and carbs that gives about 20 grams of protein an 60-80 grams carb.

Jay Kosta
Endwell NY USA

FatTed

If you ride at a "walking" pace should not be to much of a problem, although your contact points may get sore
for protein and convenience I eat Clif Builders 20g protein bars (30g carbs)
http://www.clifbar.com/food/products_builders/

supermurph09

Why not try dropping maximuscle or goodness shakes an email and asking them to donate something to help you?

dizarch

Good thinking sir!!

napoleond

I have a banana and spinach smoothie

nick-gti

I find dextrose is better than malodextrin tastes nicer and not as chalky.
That and some protein should be consumed post rides.
no reason you can't put the dextrose in during a ride for some fast acting carbs, but the majority of your carbs should be pre and post rides anyway.

Genectic Supplements do some really really good products and the head guy there is spot and and very happy to help.

Most people don't consume enough protein anyway so I'd recommend protein supplements to anyone, don't forget some good quality fats as well.
And the statement about your body only being able to consume so much protein is a myth

dizarch

I love Bikeradar, everybody is out to help, it's great:-)

Thanks guys. I'm 51 yrs old and 15+ stone so it won't be racing speed.....15mph or thereabouts but over 50 days I can imagine an ageing body like mine beginning to deteriorate so I need as much preparation and recovery as poss I guess.

My tip to everybody is buy shares in whoever makes low fat chocolate milk:-)

daxplusplus

50 miles per day for 50 days - keep the pace low or you'll pay for it with accumulated fatigue for sure e.g. keep climbing to a minimum.

Food and drink can only do so much. Make sure you get loads of sleep too.

Good luck.

dizarch

I agree, 50 miles or so is easy enough but the accumulated fatigue is my main worry so I won't be trying to break any records. There's not many flat rides near where I am in Northumberland unfortunately but the ferry runs to Holland pretty regularly......maybe I feel a move coming on:-)

Pocket Rocket

Has it be proven that protein shakes are better for recovery than real food? e.g. chicken, fish, eggs etc....

meanredspider

Pocket Rocket wrote:

Has it be proven that protein shakes are better for recovery than real food? e.g. chicken, fish, eggs etc....

I doubt it - but it's much more convenient - especially if you're travelling and/or have no cooking/storage facilities.

hypster

It's not just about protein, glycogen replenishment is just as important for recovery as soon as possible after finishing a ride when the metabolism is still high.

A liquid recovery drink in the right proportions is probably optimal because it is most convenient and quicker to absorb than solid food. Chocolate milk is very popular because it has protein and carbohydrate and is cheap and easy. Following up with a decent meal is also important of course to continue the recovery process.

DavidJB

Chocolate Nesquik

damocles10

I remember seeing something on iPlayer comparing just plain old milk with Sports drinks = Milk won when tested on athletes.

meanredspider

Recovery shakes are good for their convenience - especially in sachet form like the For Goodness Shakes. If I'm travelling or if I'm just short of milk at home, they're good - you can always get water to add. Otherwise there are equally good solutions as above. On the Rat Race Road Trip last year, we were restricted in the baggage we could take. I also struggled to find good hotels on a May bank holiday weekend. At least having a reliable recovery shake after 120 miles when you're sat in a hotel in the middle of nowhere where the kitchens are shut was a boost. I did, at least, manage to find an Indian that delivered that evening but still had to breakfast on two "Variety" size boxes of Crunchy Nut Cornflakes with banana flavoured UHT milk on :roll: Not the ideal prep for the final 120 miles to Edinburgh after 3 days of riding

dizarch

meanredspider wrote:

had to breakfast on two "Variety" size boxes of Crunchy Nut Cornflakes with banana flavoured UHT milk on

You know, if it wasn't UHT I might just give it a try but there are some lines that just can't be crossed