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Recovery Shake - Opinions?

Old 04-13-09, 12:21 AM
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Recovery Shake - Opinions?

I've been experimenting with a Protein shake for post-ride recovery, and I was wondering if some of you could weigh in on how good you think it is, and if I should make any changes? I'm not a nutritional expert, and I don't expect to be going CAT-1 anytime soon, but I do want to use my workout to its fullest advantage. First, the recipe:
  • 8oz soy milk
  • 1 banana (peeled, of course)
  • 1 tbsp chocolate baking cocoa
  • 2 tbsp soy protein powder
  • 2 tbsp milk & egg protein powder
  • 4 large ice cubes
Blend until creamy.

The nutrition facts (calculated from label, adjusted for actual proportions used):


I'm 5' 8.5", 135 lbs, and I usually only drink something like this after a fairly vigorous workout (>45min of strenuous exercise, or 1.5+ hrs of moderate exercise).

Thanks for your help!
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Old 04-13-09, 04:52 AM
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Looks pretty good. However, the current vogue for "recovery drinks" contains low fat, less protein, and more carbs. To achieve this, take out 1 tbsp of protein powder and add some more fruit. If you like what you are using though, it's not a bad formula at all.
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Old 04-13-09, 07:48 AM
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Originally Posted by fusatia
but I do want to use my workout to its fullest advantage.
I'm not a nutrition expert either, but it's my understanding that a post ride recovery drink does not increase the benefits of the ride you just finished. It's misunderstood purpose, due to marketing, is to allow one to ride again sooner.

So if you do a 50km ride in the morning and want to do another 50 k in the afternoon, have a recovery drink during the 30 min time period immediately following the ride that the muscles are best able to absorb.

If your not going to ride till the next day, just eating and drinking normally is sufficient. If the above is wrong, im sure someone will correct me.
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Old 04-13-09, 07:49 AM
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Originally Posted by dsotm
Looks pretty good. However, the current vogue for "recovery drinks" contains low fat, less protein, and more carbs. To achieve this, take out 1 tbsp of protein powder and add some more fruit. If you like what you are using though, it's not a bad formula at all.
I've been reading and I've seen a lot of sites recommending a 4:1 ratio of carbs to protein, which I know I am nowhere near. If I add an extra banana, it would bring the ratio to 2.111:1, so with cutting some protein out as well I guess that would bring it "closer" to the golden ratio (without adding empty carbs!) Would the decreased protein content be worth it?

I think I want to keep the fat in because last time I had my body fat % checked it was pretty low, and I weighed a little more back then. I've been struggling to keep my weight above 130, so I am not worried about a few extra grams of fat (as long as it's not mostly saturated fat!)
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Old 04-13-09, 07:55 AM
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Originally Posted by Jarery
If your not going to ride till the next day, just eating and drinking normally is sufficient. If the above is wrong, im sure someone will correct me.
I've read numerous articles and watched several videos which suggest that because your muscles glycogen stores are depleted after exercising, your body needs the carbs to rebuild these stores (which if done properly will created increased storage capability) and the protein to rebuild muscles that where 'consumed' during anaerobic exercise (i.e. climbing & sprinting).

It seems that no matter what you hear about sports nutrition, there's always a group who will say the opposite... How much more confusing can this stuff be?
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Old 04-13-09, 10:51 AM
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Originally Posted by fusatia
I'm not a nutritional expert, and I don't expect to be going CAT-1 anytime soon, but I do want to use my workout to its fullest advantage.
...
I'm 5' 8.5", 135 lbs, and I usually only drink something like this after a fairly vigorous workout (>45min of strenuous exercise, or 1.5+ hrs of moderate exercise).
I make a smoothie with chocolate milk, yogurt and a banana. Similar to yours but without any extra protein. It doesn't sound like you are working out enough to justify the need for additional protein. Unless you are having trouble doing your planned workouts the next day it really isn't necessary to add extra protein beyond what you would get with a normal balanced diet.

Are you racing? What are your goals?
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Old 04-13-09, 02:13 PM
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I'm not racing yet, but I am working up to that point. My goal is to get to the point where I can compete in CAT5s and, well, you know the rest... I'm also hoping to be able to complete this event in 2010.

Essentially, looking for endurance for long rides and power in the climbs.

I considered that the protein might be a little bit excessive. Is there "too much" when it comes to protein? The shake minus the protein powder has a pretty good amount of protein (I use soy milk), the main reason for the whey protein was just to add balance.

As I said, I don't know much so I'm totally open to suggestions. It sounds like the consensus is that I should be a bit more conservative with these things.
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Old 04-13-09, 09:26 PM
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Originally Posted by Jarery
I'm not a nutrition expert either, but it's my understanding that a post ride recovery drink does not increase the benefits of the ride you just finished. It's misunderstood purpose, due to marketing, is to allow one to ride again sooner.

So if you do a 50km ride in the morning and want to do another 50 k in the afternoon, have a recovery drink during the 30 min time period immediately following the ride that the muscles are best able to absorb.

If your not going to ride till the next day, just eating and drinking normally is sufficient. If the above is wrong, im sure someone will correct me.
When you finish a long ride, your glycogen stores are depleted and your blood sugar is low. The sooner you can replace those stores, the faster you can replenish them.

My experience (I use Endurox) is that my legs get much less sore with a recovery drink than they do eating and drinking normally.

The second effect you can get from a recovery drink is to support your blood sugar. During exercise, your blood sugar will go down, but you will get your appetite suppressed, so you don't get very hungry (if you do get very hungry you need carbs *right now* - you are close to bonking).

When you're done, you will suddenly get very hungry, which can cause you to eat too much. If you get the recovery drink quickly, it will support your blood sugar level, you won't get hungry, and you can get away without replacing the fat you burnt.

This is great if you are trying to lose weight.
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Old 04-13-09, 11:14 PM
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Blend a cup of soy milk with a small banana. Simple, cheap, tasty and effective.
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Old 04-14-09, 05:03 AM
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Originally Posted by fusatia
I'm not racing yet, but I am working up to that point. My goal is to get to the point where I can compete in CAT5s and, well, you know the rest... I'm also hoping to be able to complete this event in 2010.

Essentially, looking for endurance for long rides and power in the climbs.

I considered that the protein might be a little bit excessive. Is there "too much" when it comes to protein? The shake minus the protein powder has a pretty good amount of protein (I use soy milk), the main reason for the whey protein was just to add balance.

As I said, I don't know much so I'm totally open to suggestions. It sounds like the consensus is that I should be a bit more conservative with these things.
No one knows (realistically) how much protein is too much for a recovery shake. I usually shoot for about 25 grams (145 lbs). I would keep the whey, since it's good for repairing muscles and joints. I would MAYBE subtract 1 tbsp of egg protein or leave out the soy milk. The reason for low fat protein drinks is typically speed of absorption. Your body's metabolism will be slowed down by the fat in the drink. That's why people typically eat fat with their post-ride meal instead of with their recovery drink. Yes, eat fat, but the idea of a recovery drink is quick energy, something that does not lend itself to a fatty drink. So, ideal would probably be lose the soy milk (i'm assuming your source of fat) and add a banana.
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Old 04-14-09, 01:48 PM
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I used to have an issue with loosing too much weight after long rides. People told me I was looking smaller. I was not only loosing fat, but muscle. I started drinking ProPeptide MBF and it seemed to help.

(https://propeptide.com/products/propeptidembf.html).

It has Protein: 42g, Carbohydrates: 84g, Fat: 5g
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Old 04-14-09, 02:15 PM
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Mix in some OJ to up the carbs
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Old 04-14-09, 03:55 PM
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These are all fantastic suggestions, I really appreciate it.

A couple of notes RE: dsotm-
The Milk & Egg Protein powder is one thing, I can't separate them out. The fat is 3.5g for soy & 4.5g for milk/egg protein powder. What kind of a ratio am I looking for? It seems my only option to change that would be to switch to nonfat milk and up the soy protein / dial down the milk/egg protein powder... It would make for a pretty unappetizing shake (I hate the taste of milk :-P) but I can do that if you think it'll be more effective.

Honestly, the shake seems to do a pretty good job. I rarely have muscle pains/tightness or anything, even after some pretty demanding rides. My weight is stable though, and it seems like if I were gaining muscle mass, my weight should be steadily climbing, right? I've been 135 for well over a year now.
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Old 04-14-09, 04:41 PM
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If you like the way it's performing, then you already have your answer. Will decreasing the fat value and increasing the carbs increase its effectiveness as a "recovery" shake? Probably, but it probably won't be much of a difference. If you like what you have there, then I'd just add an extra banana and maybe decrease the protein level by ten grams, but otherwise, you seem as though you are happy with what you have there. Decreasing the fat level will speed up the digestion, but 7.5 grams of fat is not exactly ultra high fat.
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