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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.

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Old 08-14-06, 09:57 PM   #1
Little Leo
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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
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Old 08-14-06, 10:02 PM   #2
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Chocolate milk + whey protein.

Everything else is marketing
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Old 08-14-06, 10:09 PM   #3
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What is the difference between a recovery drink, and what you drink during a ride/race?
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Old 08-14-06, 10:58 PM   #4
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Old 08-15-06, 08:43 AM   #5
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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 .
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Old 08-15-06, 08:57 AM   #6
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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.
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Old 08-15-06, 02:07 PM   #7
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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.
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Old 08-15-06, 03:04 PM   #8
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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).
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Old 08-15-06, 04:10 PM   #9
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Old 08-15-06, 04:14 PM   #10
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Endurox R4
IMO - Tastes like crap, priced like filet mignon.
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Old 08-15-06, 04:15 PM   #11
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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?
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Old 08-15-06, 04:26 PM   #12
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Quote:
Originally Posted by rousseau
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).
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Old 08-15-06, 05:11 PM   #13
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Hammer Recoverite works the best for me..
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Old 08-15-06, 05:39 PM   #14
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Quote:
Originally Posted by SSP
Quote:
Originally Posted by Rousseau
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?
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Old 08-15-06, 08:11 PM   #15
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Fruits and veggies for me.

OJ, milk, usually a banana or an orange (peel included because I'm weird like that), and a shower
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Old 08-15-06, 09:22 PM   #16
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Quote:
Originally Posted by rousseau
- 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.
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Old 08-15-06, 09:55 PM   #17
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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?
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Old 08-15-06, 11:13 PM   #18
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Quote:
Originally Posted by rousseau
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.
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Old 08-16-06, 04:22 AM   #19
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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.
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Old 08-16-06, 05:29 AM   #20
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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..
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Old 08-16-06, 07:09 AM   #21
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Quote:
Originally Posted by Little Leo
But i think i am going to add some Clife Shot Recovery too.
Proof that marketing works
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Old 08-16-06, 07:10 AM   #22
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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.
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Old 08-16-06, 11:41 AM   #23
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I thought it was too much of any kind of protien left you prone to kidney stones?

(like bodybuilder amounts...)
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Old 08-16-06, 12:28 PM   #24
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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.
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Old 08-16-06, 04:52 PM   #25
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++for choc milk, but made w/Ovaltine in 2% milk. the kids like it too...
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