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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 04-23-09, 09:53 AM   #1
huskertko
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Do I need a Recovery suppliment?

Here is my riding schedule:

M-F generally 1 hour or more of doing spinervals or other cycling video while on my trainer. Evenings I will supplement that with weight training.

Saturday and/or Sunday 2-3 hour ride outside with varying terrain but always with wind.

I use Cytomax powder for the longer weekend rides, but wondering if i need to start using a Recovery product after the weekday or weekend rides.

Any opinions?
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Old 04-23-09, 12:05 PM   #2
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Their are a couple different options on recovery products. The general consensus seems to be some sort of protein after rides will benefit you, as it is needed to repair muscle fiber. Other differ on what type of protein is best after rides and what supplements they come from. In either case you have a 30 minute window of time to consume protien for it to be most benifical in aiding the recovery process.

For the past year+ I have been taking Whey protein after rides, as most believe Whey is the most beneficial. I have it after all training, bike and gym. It comes in powered forum and can be mixed with water or what I like with Milk.

You can also get protein from fruits and veggies but personally I find it quicker and much easier to get down a shake right after a ride.
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Old 04-23-09, 08:53 PM   #3
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i guess I should have phrased the question differently.

In your opinion, do you think these type of workouts are hard enough, or long enough to warrant using a Recovery product? I average between 13-16 mph on the weekend rides and get my HR in zone 3-5 for the trainer rides.
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Old 04-24-09, 12:35 AM   #4
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Quote:
Originally Posted by huskertko View Post
i guess I should have phrased the question differently.

In your opinion, do you think these type of workouts are hard enough, or long enough to warrant using a Recovery product? I average between 13-16 mph on the weekend rides and get my HR in zone 3-5 for the trainer rides.
Yes. You don't need some special protein product from GNC. Tall glass of skim milk is plenty of protein. Have that with a banana or perhaps some mixed fruit would be good.
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Old 04-24-09, 10:23 PM   #5
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One hour is short enough that you aren't really depleting your glycogen stores much.

After a 2-3 hour ride, it would be a good idea to get something asap right after the workout. I like endurox.
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Old 04-25-09, 07:28 AM   #6
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It all comes down to what your diet looks like. An ideal recovery formula is 3:1 ( 3 parts carbs to 1 part protein). If you are able to eat your recomended daily allowment (regarding calories, protein, carbs, ect..) with regular food, i would say you DONT need to take a supplement.

Personally i lift hard and have been for years, i find it hard to take in all my protein from real food ( its hard to eat 200g's of protein ) so i supplement 50g's per day with whey protein.

If you do think you need to take supplements ( i.e. your requirement is more than you can eat) i would suggest something like this...

http://www.bodybuilding.com/store/opt/recovery.html

ON puts out great products, at great prices.
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