Cycling and bicycle discussion forums. 
   Click here to join our community Log in to access your Control Panel  


Go Back   > >

Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

User Tag List

Reply
 
Thread Tools Search this Thread
Old 06-13-05, 11:55 AM   #1
Chuvak
Advertise here!
Thread Starter
 
Chuvak's Avatar
 
Join Date: Jan 2003
Location: Brooklyn, NY
Bikes: 2002 Allez A1xx SE
Posts: 981
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Rocovery drinks?

Have there been any studies that back up claims all these companies make? What brand do you guys use and do they actually work? Personally I just drink protein supplement after rides, just as after gym workouts…

Thanks!
Chuvak is offline   Reply With Quote
Old 06-13-05, 01:49 PM   #2
alison_in_oh
Focus on the future
 
alison_in_oh's Avatar
 
Join Date: Mar 2005
Bikes:
Posts: 718
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Yes, there have been studies to show that a 4-to-1 carb-to-protein ratio in your recovery meal is ideal for glycogen replenishment and muscle rebuilding. Chris Carmichael references several such studies in an article at trainright.com.

I just drink chocolate soymilk. It's got very nearly perfect ratios, and goes down easy even after a hard ride.
alison_in_oh is offline   Reply With Quote
Old 06-13-05, 03:01 PM   #3
Santaria
Senior Member
 
Santaria's Avatar
 
Join Date: Apr 2005
Location: Brownsville, TX
Bikes: Surly CC
Posts: 2,179
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Chocolate soymilk, seconded.
Santaria is offline   Reply With Quote
Old 06-13-05, 08:13 PM   #4
manual_overide
Fat Guy in Bike Shorts!
 
manual_overide's Avatar
 
Join Date: Jan 2005
Location: Cincinnati, OH
Bikes: Specialized Allez
Posts: 630
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
what about beer? I've been known to have some myself; esp. after a long ride. It's packed with carbs, so it seems like it would make a yummy and effective recovery drink (or two ), right?
manual_overide is offline   Reply With Quote
Old 06-14-05, 06:50 AM   #5
alison_in_oh
Focus on the future
 
alison_in_oh's Avatar
 
Join Date: Mar 2005
Bikes:
Posts: 718
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by manual_overide
what about beer? I've been known to have some myself; esp. after a long ride. It's packed with carbs, so it seems like it would make a yummy and effective recovery drink (or two ), right?
Sorry man, A) you need the protein and carb combo and B) the carbs in alcohol are processed differently, I've seen something reputable somewhere ( ) stating that alcohol especially in the recovery/glycogen replenishment window actually ******* recovery severely.

That's why my post-ride routine is: chug chocomilk. Eat salty food like chips. Drink some water slowly and preferably have a small meal. THEN hit the hoppy cold refreshing goodness!
alison_in_oh is offline   Reply With Quote
Old 06-22-05, 12:55 PM   #6
ostro
hang up your boots
 
ostro's Avatar
 
Join Date: Aug 2004
Location: San Francisco
Bikes: 84 Pinarello, Trek Liquid 30, Torker CX 24, Gromada Track
Posts: 1,574
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
I was interested in this too...i enjoy a beer after some riding, but have done some reading as to the effectiveness of my frosty beverage.

The first issue with beer is that it really does not contain as many carbs as you would need (you also need to eat carbs while drinking to get enough).

Second, its basically empty calories, no real nutritional value. If you were to drink near-beer you would be ok, becuase alcohol itself does not convert into glycogen, so it is a poor choice for a recovery fluid.

Third, alcohol is a diuretic, so unless you are matching water for beer you are basically dehydrating yourself and there goes your recovery process.
__________________
SF Radar 7 day Forecast
ostro is offline   Reply With Quote
Old 06-22-05, 03:13 PM   #7
jbonus
.
 
Join Date: Mar 2005
Bikes:
Posts: 437
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
I drink Kikkoman Pearl Original organic soy milk. I'll usually eat some Meiji Cho-pan chocolate afterwards. It's not sugary sweet.
jbonus is offline   Reply With Quote
Old 06-22-05, 04:42 PM   #8
my58vw
Meow!
 
my58vw's Avatar
 
Join Date: Sep 2004
Location: Riverside, California
Bikes: Trek 2100 Road Bike, Full DA10, Cervelo P2K TT bike, Full DA10, Giant Boulder Steel Commuter
Posts: 6,025
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Beer... yuck... Tequilla with margarita mix for me...

I actually like the soy milk idea... works well!
__________________
Just your average club rider... :)
my58vw is offline   Reply With Quote
Old 06-22-05, 08:44 PM   #9
Doctor Morbius
Interocitor Command
 
Doctor Morbius's Avatar
 
Join Date: Oct 2003
Location: The adult video section
Bikes: Endurance Road, Road, Hybrid, Sport MTB
Posts: 1,879
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 4 Post(s)
Quote:
Originally Posted by Chuvak
Have there been any studies that back up claims all these companies make? What brand do you guys use and do they actually work? Personally I just drink protein supplement after rides, just as after gym workouts…

Thanks!
Alison_in_OH is spot on. The 4 grams carb - to - 1 gram protein mix has yeilded the best results. Carbs are superior to protein supplements after a ride or a bodybuidling workout. Your body has been burning carbs in the form of glycogen, especially after weight training, so that's what you need to replenish.

Also, for best results, take in carbs within 30 minutes of your rides/workouts as it will help to bolster your immune system and start the recovery process. You can wait longer but the 30 minute window is superior - so why wait?

Please, don't buy in to the mega-dosing of protein as a way of building and repairing muscle damage. It just lines the wallets of the supplement companies at your expense. Bodybuilders especially fall for this.
Doctor Morbius is offline   Reply With Quote
Old 06-22-05, 08:49 PM   #10
Doctor Morbius
Interocitor Command
 
Doctor Morbius's Avatar
 
Join Date: Oct 2003
Location: The adult video section
Bikes: Endurance Road, Road, Hybrid, Sport MTB
Posts: 1,879
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 4 Post(s)
Soy protein is inferior to whey protein in biological value. Toss the soy. Buy some whey. As a matter of fact, soy is the lowest on the BV totem pole!

The only reason it's touted for heart patients is because of it's very low cholesterol. However, the cholesterol values in whey protein are negligible.
Doctor Morbius is offline   Reply With Quote
Old 06-23-05, 08:19 PM   #11
wag
Junior Member
 
Join Date: May 2005
Bikes: '05 ORBEA ONIX S
Posts: 19
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
I have read and heard the 4-1 ratio in many different places, but does anyone have any good suggestions as to what to eat / drink post ride to achieve this?
wag is offline   Reply With Quote
Old 06-28-05, 08:52 PM   #12
dc70
Wer wagt, gewinnt.
 
Join Date: Jun 2004
Location: NJ
Bikes:
Posts: 125
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by Doctor Morbius
Alison_in_OH is spot on. The 4 grams carb - to - 1 gram protein mix has yeilded the best results. Carbs are superior to protein supplements after a ride or a bodybuidling workout. Your body has been burning carbs in the form of glycogen, especially after weight training, so that's what you need to replenish.

Also, for best results, take in carbs within 30 minutes of your rides/workouts as it will help to bolster your immune system and start the recovery process. You can wait longer but the 30 minute window is superior - so why wait?

Please, don't buy in to the mega-dosing of protein as a way of building and repairing muscle damage. It just lines the wallets of the supplement companies at your expense. Bodybuilders especially fall for this.

Doctor Morbius,
What is your opinion on taking supplements (pill form) of glutamine/lysine?
GNC stuff is fairly cheap...like about 5 bucks a bottle. Do these amino's work?

I know there is plenty of protien in a good balanced diet, I was wondering if taking
these pre/post ride would be of any benefit.
Thanks.
Dave
dc70 is offline   Reply With Quote
Old 06-29-05, 12:36 AM   #13
jur
Senior Member
 
Join Date: May 2005
Bikes:
Posts: 6,806
Mentioned: 2 Post(s)
Tagged: 0 Thread(s)
Quoted: 8 Post(s)
Doctor Morbius, for recovery, should one use low or high GI carbs? I guess that to get in that window, high GI?
jur is offline   Reply With Quote
Old 06-29-05, 10:26 AM   #14
edp773
Senior Member
 
edp773's Avatar
 
Join Date: May 2005
Location: Illinios
Bikes: 2004 Giant Cypress, 2006 Trek 7.3 FX, 2007 Gary Fisher Wahoo
Posts: 1,143
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Here is an interesting response to a question about glutamine. http://en.fitness.com/fitness_exercise/v1037798931.php Looks like whey protein is the qay to go.
edp773 is offline   Reply With Quote
Old 06-29-05, 11:24 AM   #15
operator
cab horn
 
Join Date: Jun 2004
Location: Toronto
Bikes: 1987 Bianchi Campione
Posts: 28,306
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
If you want a good recovery drink, you have to drink beer.
operator is offline   Reply With Quote
Old 06-30-05, 07:51 AM   #16
TexasGuy
That darn Yankee
 
TexasGuy's Avatar
 
Join Date: Jun 2005
Location: West West Fort Worth
Bikes: Mongoose XR-100, Eros Bianchi
Posts: 4,286
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
I've seen recovery meals/drinks mentioned a bit.
Is there a good place to get a real quick and dirty, but not too overly geeked out explanation on the best recovery meals and the best time for them? Some advertisement for Bicycling magazine had some tips in the 4 page brochure (which funnily had more tips in that 4 pages thenthe 2 free ad ridden magazines they sent me) that said something about 2 hours after riding. I cycle close to the evening and when I get back its usually around 8 to 8:30 pm. I try doing my excercises at 9 and go to bed at 10. Does that make recovery meals/drinks difficult for me?
TexasGuy is offline   Reply With Quote
Old 06-30-05, 07:58 AM   #17
jbonus
.
 
Join Date: Mar 2005
Bikes:
Posts: 437
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
I have a tendency to have high cholesterol. It runs in the family even though I am don't eat meat. It's the genetics and the stress. Plus, I'm Japanese so we love our soy.
jbonus is offline   Reply With Quote
Old 06-30-05, 10:17 PM   #18
Senna94
Rider
 
Senna94's Avatar
 
Join Date: May 2005
Location: Lehigh Valley Pa.
Bikes: Mercier Aquila, Schwinn le tour
Posts: 34
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Here is an interesting article

http://my.webmd.com/content/article/17/1676_51458.htm
Senna94 is offline   Reply With Quote
Old 07-02-05, 05:56 PM   #19
crosscut
cellblock 5150
 
crosscut's Avatar
 
Join Date: Jul 2004
Location: Lake Norman, NC
Bikes: 05 Scott CR1 CF Team 05 Trek 1000
Posts: 457
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Anyone have any recovery Smoothie recipes that can be made with Soy?
__________________
KWITCHER*****IN!
crosscut is offline   Reply With Quote
Old 07-03-05, 07:12 AM   #20
burtonbiker
Senior Member
 
Join Date: Apr 2005
Location: Tyler,TX
Bikes: Spec Allez Sport '04
Posts: 104
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
I don't worry about a recovery drink on rides less than 1-1.5 hrs. Anyone else have a cut-off like that or do you guys drink the choc. milk all the time?? I'm riding about a century a week at, for me, a good pace of around 18+- mph.
burtonbiker is offline   Reply With Quote
Old 07-03-05, 09:10 AM   #21
Diggy18
. . . rosebud . . .
 
Diggy18's Avatar
 
Join Date: Jul 2004
Location: Arlington, VA
Bikes: Diamondback Outlook
Posts: 875
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Dude, a century a week? Yikes. I do a century a week, too, but it spans about four three days of riding!

I also have a cut-off for extra intaking extra nutrition. Usually I don't do anything special unless the ride is longer than three hours (average 14 mph). And for that recovery drink I dump some sugar into some fat free milk. I never bother to measure it out, though.
Diggy18 is offline   Reply With Quote
Old 07-03-05, 10:17 AM   #22
TexasGuy
That darn Yankee
 
TexasGuy's Avatar
 
Join Date: Jun 2005
Location: West West Fort Worth
Bikes: Mongoose XR-100, Eros Bianchi
Posts: 4,286
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by Senna94
Very intersting article, though I wonder how much of it is up-to-date seeing as how the study is now 1/2 of a year old. It also seems like they draw a very thick line between "mom and dad who runs on a treadmill" and "serious body building." Where would that leave those of us who may lift weights or work out on a bowflex 3-5 days a week and cycle. Not exactly the competitive extremist and not exactly the mom/pop running the treadmill.

Still had some very interesting points. Does anybody know what the respiratory illness is. Is that like where its harder to breath after working out? I often times can't take deep breaths after I cycle. Don't know if thats what they are talking about or not.
TexasGuy is offline   Reply With Quote
Old 07-03-05, 01:18 PM   #23
phinney
Senior Member
 
phinney's Avatar
 
Join Date: Aug 2004
Location: West Michigan
Bikes: Schwinn Rocket 88, Schwinn Fastback, Cannondale Road Tandem, GT Timberline rigid steel mtb
Posts: 748
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
A big glass of Ovaltine mixed double strength with whole milk.
phinney is offline   Reply With Quote
Old 07-03-05, 10:44 PM   #24
MrDepictor
Brifters!
 
MrDepictor's Avatar
 
Join Date: Jun 2005
Location: Minneapolis
Bikes: Handbuilt Litespeed & Kona
Posts: 32
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
I had noticed that on my off-cycling days (which would be my weight training days), that I was ability-wise plateauing within three weeks of lifting, perhaps even losing some strength. During this time I had no recovery routine other than a shower and stretching, with dinner maybe an hour or so later.

I now drink down a bottle of Endurox R4 (mixed at half strength - one scoop per 12oz of water) while in the shower immediately after cycling, and it's made a HUGE difference. It certainly does not taste the greatest, but has made me a believer in post-workout recovery drinks.
MrDepictor is offline   Reply With Quote
Reply


Thread Tools Search this Thread
Search this Thread:

Advanced Search

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off



All times are GMT -6. The time now is 04:31 AM.