Training & Nutrition - What is a good recovery drink?

I am looking for a good recovery drink. like CLIF SHOT RECOVERY, ACCELERADE stuff like that. somthing that after a long ride would help my muscles recover faster and replace lost vitamins, other things. I use a whey protein drink now.

There is alot of stuff out there so some good help would be very appreciate!
thank you

Chocolate milk + whey protein.

Everything else is marketing

What is the difference between a recovery drink, and what you drink during a ride/race?

Monster Energy

Recovery drinks usually contains more protein and other ingredients for muscle rebuilding. Endurox seems to be popular. I myself do not train at such a high intensity (yet) that I require Endurox or the like. I just drink lowfat chocolate milk right after my harder rides. Cheap and yummie :D .

I drink Endurox, some people go with the chocolate milk as mentioned above. But milk has a low GI, which is not delivered to your muscles very promptly. Milk has been shown to certainly not work with everyone.

I don't disagree that many of the drinks are hype. I use the Endurox as a base, but then top off the recovery window with corn flakes, grape nuts, rice milk (much higher GI), bagels, rice, bread, etc. I'm sure you can get all you need from these high GI foods. But the sports drinks often make it easier to stomach.

My wife buys milk in half-gallon containers. When I come home from a ride, I like to take a half-full conatiner and infuse it with a healthy squirt of Bosco. After shaking it up, I can carry it around with me while I am putting stuff away and cleaning up. It's got that 4:1 carb to protein ratio, too.

10-12 oz of OJ, with a scoop of vanilla-flavored whey protein. If I've ridden really hard, I'll throw in a gram or two of L-Glutamine (seems to help with muscle recovery the next day).

Endurox R4

Endurox R4

IMO - Tastes like crap, priced like filet mignon.

This is just the thread I've been looking for. Today, for the first time ever, I had a recovery drink right after a long ride. It was this:

- glass of soymilk
- 1 tbsp soy protein powder (18 g)
- 1 tsp honey
- 1 banana

The 18 g of soy protein powder has 60 calories, 16 g of protein and 0 g of carbohydrates. I'd bought it four years ago without ever having used it.

Does this sound like a good thing to have right after a ride? Should I up the protein intake for muscle replenishment? Add or lose anything else? What do you figure?

EDIT: I just realized that you're stressing carbs on this thread, and my drink seems to have very little. What would you add?

This is just the thread I've been looking for. Today, for the first time ever, I had a recovery drink right after a long ride. It was this:

- glass of soymilk
- 1 tbsp soy protein powder (18 g)
- 1 tsp honey
- 1 banana

The 18 g of soy protein powder has 60 calories, 16 g of protein and 0 g of carbohydrates. I'd bought it four years ago without ever having used it.

Does this sound like a good thing to have right after a ride? Should I up the protein intake for muscle replenishment? Add or lose anything else? What do you figure?

EDIT: I just realized that you're stressing carbs on this thread, and my drink seems to have very little. What would you add?

A typical recovery drink contains carbs and protein in a 4:1 ratio (i.e., 4 g of carb for each g of protein). Your mixture might have enough carbs with the honey and banana, but you'll have to run the numbers to be sure.

FWIW, some authorities recommend against soy protein (not sure why).

Hammer Recoverite works the best for me..

This is just the thread I've been looking for. Today, for the first time ever, I had a recovery drink right after a long ride. It was this:

- glass of soymilk
- 1 tbsp soy protein powder (18 g)
- 1 tsp honey
- 1 banana

The 18 g of soy protein powder has 60 calories, 16 g of protein and 0 g of carbohydrates. I'd bought it four years ago without ever having used it.

Does this sound like a good thing to have right after a ride? Should I up the protein intake for muscle replenishment? Add or lose anything else? What do you figure?

EDIT: I just realized that you're stressing carbs on this thread, and my drink seems to have very little. What would you add?

A typical recovery drink contains carbs and protein in a 4:1 ratio (i.e., 4 g of carb for each g of protein). Your mixture might have enough carbs with the honey and banana, but you'll have to run the numbers to be sure.

FWIW, some authorities recommend against soy protein (not sure why).

Hmmm, okay. I'm new at this, hence the thinking out loud on this forum.

- glass of soymilk (i.e. 2 cups): 14.0 g protein, 16.0 g carbs
- 1 tbsp soy protein powder (18 g): 16.0 g protein, 0.0 g carbs
- 1 tbsp honey: 0.1 g protein, 17.3 g carbs
- 1 medium banana: 2.5 g protein, 27.0 carbs

Total protein: 32.6 g
Total carbs: 60.3 g

If I were to drop the soy protein powder that would leave me with 16.6 g protein and 60.3 g of carbs. Which is a ratio of close to 1:4. Does that sound right? If so, then why do people bother with protein powder?

Fruits and veggies for me.

OJ, milk, usually a banana or an orange (peel included because I'm weird like that), and a shower

- glass of soymilk
- 1 tbsp soy protein powder (18 g)
- 1 tsp honey
- 1 banana

That sounds good, im ganna try it.

I like a nice cup of whey with penut butter and a banana. But i think i am going to add some Clife Shot Recovery too.

So, what's the deal with the 4:1 ratio for carbs to protein? Is it a magic formula or something? What if you go 4:2? Will it not "work" as well?

So, what's the deal with the 4:1 ratio for carbs to protein? Is it a magic formula or something? What if you go 4:2? Will it not "work" as well?

That's Endurox'es patented ratio, based on some studies they've done. See http://www.enduroxr4.com/pages/faqs.html for their rationale.

I don’t know how these guys do it. If I drank a big glass of chocolate milk, even the lactose free stuff, I would pay for it. Don’t get me wrong, the stuff is tasty, but we do not get along.

I believe in more protein than most. After a long ride I drink ProPeptide MBF. It contains three types of protein, Whey protein, Micellar casein and Egg protein.
It also has lots of carbs. The breakdown is Protein: 42g, Carbohydrates: 84g, Fat: 5g
Low in simple sugars (including Lactose) so unlike chocolate milk, I do not have to pay for drinking it the next day.

I usually have a nice big plate of 3 or 4 big bbq'd country style pork ribs & with a nice helping of red beans & rice along with 5 or 6 bottles of Sierra Nevada Pale Ale to wash it all down with after a long hard ride.. :beer:

But i think i am going to add some Clife Shot Recovery too.

Proof that marketing works :D

Too much soy protein is linked to kidney stones. While this isn't as much of a concern in the quantities bikers use (as opposed to lifters) it still raises a red flag.

4:1 is what Endurox claims, 7:1 is what Carmichael claims, "some" is what other sources claim. I shoot for some, at least 7:1, but usually more. They say too much protein (and fat) can slow down carb absorption. For me, I'll down a triple scoop of Endurox (75g carbs) then shower and whatnot. After that I'll eat more balanced, sometimes being heavier handed with the protein than might be necessary. It seems to work for me.

That's the magic variable, what works for you. Some people like Endurox (I do, but only vanilla), some people like X, some people do it all with whole foods, which I fully support and recommend. I personally find it hard to get enough carbs if I do it with whole foods. Eating that much is just tough for my stomach.

There is no magic potion. You have to try all sorts of different things.

I thought it was too much of any kind of protien left you prone to kidney stones?

(like bodybuilder amounts...)

Endurox orange for me. I mix it up in the water bottle that held my accelerade during the ride, and try to drink it all down in the first 20 minutes I get home.

I'll usually have a snack at the same time, but the snack by itself doesn't work well.

++for choc milk, but made w/Ovaltine in 2% milk. the kids like it too...

Proof that marketing works :D

Whats that are you try to say?

I am looking for a good recovery drink. like CLIF SHOT RECOVERY, ACCELERADE stuff like that. somthing that after a long ride would help my muscles recover faster and replace lost vitamins, other things. I use a whey protein drink now.

There is alot of stuff out there so some good help would be very appreciate!
thank you

Here is what worked for me and many of the thirty bikers going across the USA at 120 to 150 miles/day for 25 riding days:
Big Chocolate Milkshake immediatly after the ride. (It was available everywhere)
I could not eat dinner for about two hours after the drink. That was the only down side.

The good news is that this 65 year old biker finished better than when I started.

Here is what worked for me and many of the thirty bikers going across the USA at 120 to 150 miles/day for 25 riding days:
Big Chocolate Milkshake immediatly after the ride. (It was available everywhere)
I could not eat dinner for about two hours after the drink. That was the only down side.

The good news is that this 65 year old biker finished better than when I started.

Maybe if you're riding 120+ miles per day...otherwise, that's a disaster.

FWIW, a large Burger King Chocolate shake contains 1260 calories (340 from fat), and 21 g of protein.

i like some dymatise elite whey over grape nuts blueberries raisins and chopped bannana

I've heard lo-fat chocolate milk mentioned several times on this thread and other threads regarding recovery/after ride drinks. What is normal after a ride, 8oz., 16oz., 24oz.? . . . Thanks.

SSP in above post questions a Burger King giant Chocolate Milkshake with 1200 calories. He is right of course unless you go XC at 120 miles/day at 17 MPH or faster. In that case you need 4000 or more calories/day. A chocolate milkshake will replenish the batteries somewhat without getting my system out of balance. Shorter rides require lesser amounts of course. I often just have a good size ice cream at the end of a hard ride. Seems to work fine for me.....BUT...I am not loosing weight either.

Whats that are you try to say?

What isnt clear ?
Your asking for a recovery drink. You say you like buying high priced recovery mix. Many people suggest real food alternatives instead of a chemical concoction. You then say you like the sound of one persons ' all natural recovery drink' but still want to add an expensive cliff shot recovery packet to it.

So i conclude that marketing has worked, in that your convinced no drink made with oj, whey protein, honey, etc, etc, is good enough unless you add store bought chemicals at 3x the cost to it :)

The benefit of the store bought mix's is convenience. If your gonna go thru the hassle of mixing stuff to make your own, skip the cliff shot additive.

Protein shake with about 30g of protein powder. I add little bit of juice, and about twice as much water. And then I load up some fruit... almost always a banana, and several large frozen strawberries (costco carries some whole frozen strawberries that have been suprisingly awesome so far). Sometimes pineapple... really, almost any fruit I have laying around. Once in a while some frozen acai concentrate.

Here is what worked for me and many of the thirty bikers going across the USA at 120 to 150 miles/day for 25 riding days:
Big Chocolate Milkshake immediatly after the ride. (It was available everywhere)
I could not eat dinner for about two hours after the drink. That was the only down side.

The good news is that this 65 year old biker finished better than when I started.
i think that this would be fine after what i presume was a lon, yet easy ride. the real need though is after hard intervals etc when you are completely screwed, in that situation i would go low-fat.

Glutamine is a good thing to add if you can get your hands on it, and maybe creatine IF you have been doing explosive intervals or hill work (this can also be taken pre or during)

bananas

I'm going to give that EnduroxR4 a whirl and see how it works...

Cheap: 12 count box of low-fat chocolate milk in the carboard, single serve containers with attached extending straw from Costco.

Not Cheap: Bolthouse Farms Perfectly Protein Hazelnut Latte with Whey Protein http://www.bolthouse.com/html/cs_nutrition_hln.html

Plus a bananna. Then shower. Then light meal.

I've tried a lot, but the best thing on the market is biotest surge - it has the exact ratio of carb to protein needed, plus necessary BCAAs, plus the whey used is whey hydrosylate, which takes less time to digest than any other form.

Chocolate milk is dandy (and god do I love it), but it lacks the BCAAs and if it has any fat at all will slow down digestion. The carbs get used as quick fuel and then the fat gets stored as fat.

Best options in order:
1. Biotest surge (I'm not trying to be their spokesmodel - it's just that good) 1.50 a serving
2. Homebrew of 1 part whey (preferably whey hydrosylate) + 2 parts carbs (maltodextrin and the like) + 10g BCaas - about 1.25 a serving and you mix it all yourself. I often use protein factory to buy the supplies.
3. any sports related mixes that are close to the same ratio - price varies
4. choco milk + whey - probably about 1.10-1.25 a serving
5. Choco milk plus solid food (have any solid meal 30-40 mins after recovery drink) - Cost varies
6. Solid food. - cost varies

That's not to say all of the above aren't decent choices - they're all a whole lot better than nothing, or something stupid like a candy bar or whatever else most people eat. All will help you recover. However, if you want to maximize recovery and start it as quick as possible, work with the above list.

I'm going to give that EnduroxR4 a whirl and see how it works...

And survey says: it works very well.

I did a write-up on it over in the Road Racing forum, and I am really impressed with the stuff. I never really believed that a "supplement" could actually work this well, but it does. I come back the next day feeling completely recovered and fresh, even after an interval workout. I never had that feeling off of just eating food alone.

I'm 100% certain you could get the same benefit with the proper balance of food and vitamins, but I really don't mind pouring in 12 ounces of water, putting in 2 scoops of Endurox, stirring it up and drinking it. Takes about a minute. I really don't have the time or patience to figure out exactly what I would need to eat to get the same benefit....and chances are, it (the food) wouldn't be any less expensive.

I'm happy with it.

Hammer Recoverite works the best for me..

+1

For rides under a century I use two scoops

For rides over a century I use four scoops

And survey says: it works very well.

I did a write-up on it over in the Road Racing forum, and I am really impressed with the stuff. I never really believed that a "supplement" could actually work this well, but it does. I come back the next day feeling completely recovered and fresh, even after an interval workout. I never had that feeling off of just eating food alone.

I'm 100% certain you could get the same benefit with the proper balance of food and vitamins, but I really don't mind pouring in 12 ounces of water, putting in 2 scoops of Endurox, stirring it up and drinking it. Takes about a minute. I really don't have the time or patience to figure out exactly what I would need to eat to get the same benefit....and chances are, it (the food) wouldn't be any less expensive.

I'm happy with it.

Isn't that stuff amazing? What I like the most about it is that I don't get that "I still need to eat something but I'm not sure what it is..." feeling that I used to get.

anyone use sis rego?

Isn't that stuff amazing? What I like the most about it is that I don't get that "I still need to eat something but I'm not sure what it is..." feeling that I used to get.

wow, same for me...I'm lactose intolerant so chocolate milk is out for me, it's half the GI of a sports drink so probably not what you'd want anyways.

I just noticed that after doing my same weekly routine that later in the week I suddenly had a lot more energy and could push through hills that normally I suffered on. I had just started taking endurox that week and had forgotten about it, so I was really puzzled why I suddenly started kicking so much butt. Then obviously after the ride I downed my Endurox and it hit me. I know it could have been any number of different things, but I'm a solid Endurox user now.

If you do your shopping right with performance coupons & deals you can get it for about $17 per large canister.(on sale, $20 off $50 coupon, free shipping & 10% off for membership). Comes out to about $9 a gallon prepared.

couldnt we do the maths here and work out the ideal numbers:
a 4:1 ratio of carbs to protein with 1g of carbs per kg of bodyweight for the average 70kg rider thats 70g carbs 17g protein which = 3/4 a scoop of whey and 1med banana =27g carbs and 50g grape nuts = 40g carbs bingo!

The value of any fluid or fuel is in it's ability to restore the deficits created during activity. There's no such thing as a good or bad recovery drink. Some drinks are better than others in restoring a particular nutrient.

Typically, water "wins" as the best all purpose recovery drink.

Doing a quick calculation of my recovery drink (basically just protein powder and fruit)... I may be under the oft-quoted 4:1 ratio. What happens at 3:1 or even 2:1 (e.g. too much protein)?

Typically, water "wins" as the best all purpose recovery drink.

For hydration purposes, yes....

The value of any fluid or fuel is in it's ability to restore the deficits created during activity. There's no such thing as a good or bad recovery drink. Some drinks are better than others in restoring a particular nutrient.

Typically, water "wins" as the best all purpose recovery drink.

I was pretty skeptical when I started on the Endurox, but the difference is significant for me.

It used to be I'd do a reasonably hilly 30 mile ride, get home, and be really hungry/tired the rest of the afternoon, even if I tried to get a good mix of carbs and protein. If I do the Endurox, I'm less hungry at lunch, have more energy, and my legs are less sore.

It may have to do a bit with improvement in condition.

Joe Friel's easy homebrew recovery drink: 16 oz skim milk w/5 tablespoons of table sugar

How hard of a workout do you perform before you guys take the Endurox? Is there a "cutoff"?