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  1. #1
    Advertise here! Chuvak's Avatar
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    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!

  2. #2
    Focus on the future alison_in_oh's Avatar
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    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.

  3. #3
    I fear angry birds Santaria's Avatar
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    Chocolate soymilk, seconded.
    THE DEVIL

    Originally Posted by Scrodzilla
    If that was my house and you put your stupid bike in my flower garden to take a picture, I would come outside in my underwear and light you on fire.

  4. #4
    Fat Guy in Bike Shorts! manual_overide's Avatar
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    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?

  5. #5
    Focus on the future alison_in_oh's Avatar
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    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!

  6. #6
    hang up your boots ostro's Avatar
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    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.

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    I drink Kikkoman Pearl Original organic soy milk. I'll usually eat some Meiji Cho-pan chocolate afterwards. It's not sugary sweet.

  8. #8
    Meow! my58vw's Avatar
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    Beer... yuck... Tequilla with margarita mix for me...

    I actually like the soy milk idea... works well!
    Just your average club rider... :)

  9. #9
    Name's Ash ...housewares Doctor Morbius's Avatar
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    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.
    I did not achieve this position in life by having some snot-nosed punk leave my cheese out in the wind. - Ed Rooney


    It's not that I'm lazy. I'm just highly motivated to RELAX!!

  10. #10
    Name's Ash ...housewares Doctor Morbius's Avatar
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    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.
    I did not achieve this position in life by having some snot-nosed punk leave my cheese out in the wind. - Ed Rooney


    It's not that I'm lazy. I'm just highly motivated to RELAX!!

  11. #11
    wag
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    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?

  12. #12
    Wer wagt, gewinnt.
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    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

  13. #13
    jur
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    Doctor Morbius, for recovery, should one use low or high GI carbs? I guess that to get in that window, high GI?

  14. #14
    Senior Member edp773's Avatar
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    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.

  15. #15
    cab horn
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    If you want a good recovery drink, you have to drink beer.

  16. #16
    That darn Yankee TexasGuy's Avatar
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    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?

  17. #17
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    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.

  18. #18
    Rider Senna94's Avatar
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    "Racing is my blood.."-Ayrton Senna



    Do you know the difference between news bloggers and a book with empty pages?
    There is none - both have no message.

  19. #19
    cellblock 5150 crosscut's Avatar
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    Anyone have any recovery Smoothie recipes that can be made with Soy?
    KWITCHER*****IN!

  20. #20
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    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.

  21. #21
    . . . rosebud . . . Diggy18's Avatar
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    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.
    "There'll be time for complacency when I'm six feet under. "

  22. #22
    That darn Yankee TexasGuy's Avatar
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    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.

  23. #23
    Senior Member phinney's Avatar
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    A big glass of Ovaltine mixed double strength with whole milk.

  24. #24
    Brifters! MrDepictor's Avatar
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    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.
    - Handbuilt '05 Litespeed Firenze, Handbuilt '01 Kona Blast -

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