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  1. #1
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    Post-Ride Supplements

    If any, which post-ride supplements are you guys using? I've been making a fruit smoothie and just throwing a scoop or two of protein powder in immediately after my ride but are there any endurance sport/cycling specific supplements on the market?

  2. #2
    Senior Member Richard Cranium's Avatar
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    I usually make it point to eat and drink after a ride. If it is a particularly tough work out I might mix up a protein shake using one of the "all the good stuff" powders.

    You should understand that refueling after a workout is specific to you and your workout's length and intensity. There's no such thing as "sport" specific nutrients. Typically, the more specific your workout, the more specific your recovery process. Get it?

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    Banned. $ick3nin.vend3t's Avatar
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    Its probably only me that believes post ride supplements are overrated & a bit gimmicky. I just continue my healthy diet. More fresh fish, less gimmick powders. Keeps me powering down the road longer.

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    Senior Member Richard Cranium's Avatar
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    Its probably only me that believes post ride supplements are overrated & a bit gimmicky.
    No doubt, most supplement marketing really does more to confuse athletes about nutrition than inform.

    And your point about "eating healthy" at all times is a better hedge against nutritional deficiency than my "at least I take some powder stuff" attitude toward workout refueling.

    Still, that doesn't mean sports products can't help. Like I said, if you are really "into" working toward athletic excellence, then you need to be really "into" sports nutrition also, supplements or not.

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    Banned. $ick3nin.vend3t's Avatar
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    Quote Originally Posted by Richard Cranium View Post
    Still, that doesn't mean sports products can't help. Like I said, if you are really "into" working toward athletic excellence, then you need to be really "into" sports nutrition also, supplements or not.
    I don't know man. What is the word used for powders?. Synthetic fuel. Chemical synthesis?. Is that athletic excellence?. Not sure.

  6. #6
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    Quote Originally Posted by *****3nin.vend3t View Post
    I don't know man. What is the word used for powders?. Synthetic fuel. Chemical synthesis?. Is that athletic excellence?. Not sure.
    Did people evolve to perform very long bouts of intense aerobic effort? Probably not.

    Does a "healthy" human diet provide exactly the right nutrients for post-workout recovery? Maybe not. We may be able to engineer a better food for this specific purpose.

    A "healthy" diet is great for everyday use, but it is possible that you want specific things in your post-workout shake. Carbs and protein while minimizing fat (and possibly fiber), for example. This is where a supplement might be handy.

  7. #7
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    Quote Originally Posted by *****3nin.vend3t View Post
    I just continue my healthy diet. More fresh fish, less gimmick powders. Keeps me powering down the road longer.
    An overall healthy diet is important. But it's key to eat within 20-30 minutes after the workout (during the glycogen window) to replenish glycogen stores, whether it be a supplement or just food with a high glycemic index.

  8. #8
    Member bajadock's Avatar
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    *****3/Viva Zapata,
    Count me in as a "sports drink" naysayer. I do like the taste of the Ades/Aids, but, usually go with a variety of fruit juices during/after rides.

    Recent visitor brought on lots of the G stuff to my frig. I asked why? "Because it's healthy for you.". Great marketing.

    This is my favorite fuel...

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    Banned. $ick3nin.vend3t's Avatar
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    What about milk?, kefir? on maybe a cereal fortified in vitamins & minerals?. Certainly convenient.

    I think I would prefer this option to synthetic dirt.
    Last edited by $ick3nin.vend3t; 04-15-10 at 04:16 PM.

  10. #10
    just another gosling Carbonfiberboy's Avatar
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    Chocolate milk, Sick. It's a famous recovery drink. Usually low-fat, if you can find it. The other famous one is 5T sugar dissolved in a pint of low-fat milk. That has about the same nutrional breakdown as popular recovery drink powders. Only problem is lactose intolerance, which many people have, including me. So we do the powders.

    Fruit juice isn't the same. Not enough protein in beer, and besides, beer messes with metabolism. Although I always have a beer after my real recovery drink after a hard ride. It seems to stop the pain in my legs better than anything else. Then I'll munch on a bagel for an hour, and then maybe a PB&J and then it'll be dinner time.

  11. #11
    Banned. $ick3nin.vend3t's Avatar
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    Chocolate milk

    Chocolate milk is a great way to recover after weight training and power exercise. It helps the muscles recover where weight training wears out the muscles. Carbohydrates are the most important calorie intake when strength training in order to build muscle. Low-fat milk provides a balanced ratio of protein to carbohydrates making chocolate milk a beneficial recovery aid. Carbohydrates are also the predominate source of energy for the body allowing it to metabolize and heal quicker. Carbohydrates turn to glycogen in the muscles allowing for bursts of energy to occur while weight training and the longer the work out, the more glycogen is required.


    Protein is also an essential nutrient when it comes to building muscle. This is found in chocolate milk allowing the muscles to rebuild when consumed post workout. James Madison University did a study that found that those who consumed chocolate milk post work out helped aid in muscle damage caused by strenuous exercise and helped build leaner muscles. Due to the minerals found in chocolate milk—potassium, calcium, and magnesium—it allowed athletes to restore their muscles and energy level just as quickly but with additional health benefits.

    This study also proved that lower levels of creatine kinase were evident in the athletes who drank chocolate milk over those who consumed sports drinks. This allows for stronger muscles to build and restore where it would take much longer with regular sports drinks. There was no difference in performance level of the athletes which gives good reason why chocolate milk should be used as a post work out beverage for weight training and power exercise.


    Replenishing the body is fundamental in all training as it helps performance levels advance and improve overall results. When building muscle it is extremely important to give the body what it needs in order to repair itself. Studies have shown that when low-fat chocolate milk is drunk after strenuous weight training, it has the ability to help gain muscle and recover it quicker for optimal strength.

    Low-fat milk is also 90% water and this allows the fluid level of your body to restore itself much quicker. The sugar content in milk is known as lactose. This carbohydrate allows the muscles to energize or speed up the recovery process of tired muscles. Whey is a key ingredient in milk that aids the body in producing protein which is very important when participating in intense exercise. Weight training puts a lot of stress on the body and it is important to have a healthy body and by doing that it would also mean to allow important to have a healthy body and a proper recovery.


    When drinking chocolate milk as a post workout drink, it guarantees your body to begin the healing process from intense exercise. With all of the nutrients working together in milk, it makes it the optimum post workout drink for recovery and fluid restoration that you can make cheaply at home and reap its rewards.

  12. #12
    Banned. $ick3nin.vend3t's Avatar
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    Why Milk Is The Ultimate Post Workout Food

    Post workout nutrition is crucial for muscle recovery & rehydration. The common advice is to have whey after a weight lifting session because it’s a fast protein. You want to get protein in your muscles as fast as you can for recovery.

    Truth or marketing from supplement companies? Fact is that many weight lifters have used milk as a post workout drink for years. After reading this post you’ll know why it’s the ultimate post workout food for many people.


    Milk Content. 1 cup (250ml) whole milk contains 8g protein, 13g carbs & 8g fat for a total of 150kcal. 1 cup also has 290mg calcium & 107g sodium. This combo makes milk perfect for lean body mass gains & recovery.

    Full content:

    Casein. Slow digesting protein. Milk consists for 80% of casein, a dairy protein that keeps you full longer and helps fat loss & muscle repair.

    Whey. Fast digesting protein. Milk consists for 20% of whey which helps muscle repair. This is the same kind of whey you find in protein shakes.

    BCAA. Milk is rich in branched chain amino acids : leucine, isoleucine and valine. A diet rich in protein, especially dairy protein like milk, will get you plenty of BCAAs. No need to waste your money on supplements.

    Carbs. Milk contains lactose. Your body uses this sugar to replenish your energy stores. Some can’t digest lactose. Check the tips at the bottom.

    Fat. Unless you go fat-free, milk contains 1 to 3g fat per 100ml. Fats digest slowly and keep you full longer, thus decreasing hunger.

    Calcium. Dairy calcium increases fat loss & improves bone health. The latter is especially important if you’re a woman (osteoporosis).

    Water. Milk is about 87% water. Proper hydration improves muscle recovery and can increase strength by preventing fatigue & stalling.

    Electrolytes. Milk contains sodium & potassium. These minerals improve re-hydration by retaining the fluids you consume post workout.
    Nutrients. Biotin, magnesium, vitamin A, vitamin B-12, vitamin D, vitamin K, riboflavin and many others (naturally or through fortification).


    5 Reasons You Should Drink Milk Post Workout.

    Muscle Gains. Research shows a mix of slow and fast digesting protein is superior for lean body mass gains. Milk is 80% casein, 20% whey.

    Fat Loss. Dairy calcium increases fat loss. The fat in milk keeps you full longer which decreases hunger and thus helps you to lose fat.

    Recovery. Milk is a fluid and has electrolytes. Research shows milk is superior to water and sport drinks for rehydration post workout.

    Cheap. When you consider the protein (whey/casein/BCAA) and calorie content of milk, it’s one of the cheapest foods available.

    Easy. Milk requires zero preparation. 1 quarter (1 liter) milk can be a perfect post workout meal depending on your daily caloric needs.


    Milk vs Whey. Some people still believe you need whey post workout. Probably because supplement companies keep pushing it. But studies show slow protein OR a mix of slow & fast protein is superior for lean body mass gains.

    Whey is a fast protein. While milk is a combination of slow & fast protein (casein & whey). That’s why milk post workout is superior to whey but also to soy milk for lean body mass gains: whey & soy milk are fast digesting proteins.

    If you don’t drink milk, the point is that a slow OR mix of slow & fast protein is better post workout. So even meat, poultry or fish is better than whey. Turns out many people have used solid meals post workout with success.

    I haven’t used whey since a long time. I have milk post workout and/or a solid meal that consists of meat, grains & some fats. Exodus shared in this post that he got ripped using a similar kind of post workout meal.


    Milk vs Sports Drinks. Strength training causes water loss through sweating. Rehydration is crucial for muscle recovery since dehydration can cause stalling. Signs of dehydration: fatigue & headaches (think hangovers).

    Studies show milk is superior to water and sport drinks for rehydration. Here’s why: milk is rich in sodium & potassium which retain fluid, but also in protein & fat which slow digestion. Less hunger, longer hydration.

    I don’t recommend sport drinks if you do strength training. Their sugar content will make you fat. Have a solid meal and/or milk and drink plenty of water post workout. Sport drinks are for endurance athletes, not weight lifters.


    Whole Milk vs Fat Free Milk. Studies show whole milk causes more lean body mass gains than fat free milk. Since slower protein is better post workout, this could be why whole milk is superior: its fat content could slow absorption.

    The fat in whole milk makes it tastier than fat free milk & keeps you full longer. So you’ll tend to eat less with whole milk and be less hungry. Although the fat content in whole milk can be an issue since it’s more caloric dense.
    Whole milk: 30g protein, 40g carbs, 35g fat, 600kcal.
    Low fat milk: 30g protein, 40g carbs, 10g fat, 370kcal.
    Non fat milk: 30g protein, 40g carbs, 0g fat, 280kcal.
    Low fat choco milk: 30g protein, 115g carbs, 10g fat, 670kcal.

    Nutritional values are for 1 quart (1 liter) milk.


    Milk Recommendations for Fat Loss. To lose fat, you need to eat less calories and/or burn more calories. Milk won’t make you fat. Neither will the fat content in fatty milk make you fat. Only excess calories cause fat gains.

    Smoothing is possible when introducing milk in your diet (read below). But this isn’t fat gain. No food can make you fat if you have a caloric deficit. Just like any food, including protein, can cause fat gains when you have a caloric excess.

    Research clearly shows that whole milk causes more lean body mass gains than non fat milk. Which proves fat doesn’t make you fat. Excess calories do. As long as you have a caloric deficit, it doesn’t matter if you drink non fat or whole milk.

    So which milk you should drink post workout depends on your caloric needs for fat loss, which depend on your body-weight most. Example:
    If you’re 220lbs, you need about 2800kcal/day to lose fat. 1 quart whole milk post workout leaves room for 2200kcal the rest of the day.
    But if you’re 160lbs, you need about 1900kcal/day for fat loss. 1 quart whole milk only leaves 1300kcal. Or only 325kcal/meal if you eat 4x/day. Smaller meals don’t fill your stomach and could cause hunger.

    So if you’re on the lighter side and need to lose fat, you have 2 options:
    Drink smaller quantities whole milk: 1 cup has 150kcal, 2 cups 300kcal.
    Drink low fat milk: 1 quart has 370kcal, 2 cups 185kcal.

    Everything depends on your caloric needs for fat loss. Rule of thumb: 13kcal/lb of body-weight (or 11kcal/lb if you’re a woman). Do the math and make the milk fit within your caloric needs.

    I recommend low fat milk over non fat milk because the difference in calories is insignificant. Low fat milk has only 90kcal more when you drink 1 quart and only 45kcal more when you drink 2 cups. Not a big deal.

    On top of that, research shows that fattier milk causes more lean body mass. So drink low fat milk if you can’t make whole milk fit in your diet. Remember to drink milk post workout only if you follow the 8 nutrition rules, milk has carbs.


    Milk Recommendations for Weight Gain. To gain weight, you need to have a caloric excess: eat more calories and/or burn less calories. Since burning less calories is hard to do, this means you have to eat more.

    So it makes sense to drink 1 quart whole milk post workout: more calories and according to research more lean body mass gains. A more extreme version of this is obviously GOMAD: gallon of whole milk a day.

    Chocolate milk could work too calorie wise. But it could be less effective than whole milk since it has less fat. Chocolate milk also seems to constipate.
    Last edited by $ick3nin.vend3t; 04-15-10 at 07:49 PM.

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    Sick - it's poor form to quote something without attribution.

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    Single-serving poster electrik's Avatar
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    Skim or 1% real chocolate milk, I found i was using it by coincidence. I haven't met a dissatisfied consumer yet.

    Of course, you'll need to eat your serious carbs later on.

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    Banned. $ick3nin.vend3t's Avatar
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    Quote Originally Posted by gregf83 View Post
    Sick - it's poor form to quote something without attribution.
    Just rake in the knowledge, that is the most important thing.

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    Senior Member azncarbos's Avatar
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    Soy milk is another good one too!

  17. #17
    Single-serving poster electrik's Avatar
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    Quote Originally Posted by azncarbos View Post
    Soy milk is another good one too!
    Sure if you're a woman.

  18. #18
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    Okay, excellent. I have been drinking chocolate milk post-ride so I'll continue to do the same. Thanks for the information!

  19. #19
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    Quote Originally Posted by *****3nin.vend3t View Post
    Just rake in the knowledge, that is the most important thing.
    You've been challenged about this before and your response was and still is unacceptable.
    If you are afraid of infringing copyright you could and should post a link to the original document - if for no other reason than to provide your reader with some degree of reassurance of the worth of the advice you are offering.
    ~~~ ~ _@
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    ~~ (*)/ (*) . . . bjbear on his treadly

  20. #20
    Banned. $ick3nin.vend3t's Avatar
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    Quote Originally Posted by ursus australis View Post
    You've been challenged about this before and your response was and still is unacceptable.
    If you are afraid of infringing copyright you could and should post a link to the original document - if for no other reason than to provide your reader with some degree of reassurance of the worth of the advice you are offering.
    ursus....

    gregf83 only said what he did due to the fact hes jealous of my banana bike. Hes just resorting to bullying tatics.

  21. #21
    Banned. $ick3nin.vend3t's Avatar
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    His jealously runs deep...




  22. #22
    Senior Member ericm979's Avatar
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    Quote Originally Posted by tadawdy View Post
    Did people evolve to perform very long bouts of intense aerobic effort? Probably not.
    Actually, we did.
    http://www.nytimes.com/2009/10/27/health/27well.html

    I like some carbs and a bit of protein post-ride. More if the ride was long and I am hungry. I don't think that it makes much difference what the exact ratio is, and the only advantage that mixes have over real food is convenience.

  23. #23
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    Quote Originally Posted by *****3nin.vend3t View Post
    ursus....

    gregf83 only said what he did due to the fact hes jealous of my banana bike. Hes just resorting to bullying tatics.
    Not jealousy, just tacky when you plagiarize someone else's work and try and pass it off as your own.

  24. #24
    Banned. $ick3nin.vend3t's Avatar
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    Quote Originally Posted by gregf83 View Post
    Not jealousy, just tacky when you plagiarize someone else's work and try and pass it off as your own.
    Excuse me Greg, something just arrived for you...







  25. #25
    Senior Member Richard Cranium's Avatar
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    Although, its not "measured" - convenience counts as an attribute when attempting to maintain a particular dietary intake for a specific athletic recovery process or other physical needs. Count me among those athletes that possess a command of sound nutritional understanding and realize the shortcomings of their situational ability to prepare and eat optimally balanced or nutritionally perfect diet.

    There is no argument for or against this position. Its simply reflects the context of each cyclist's situation.

    Now some of the long-winded posters need to sit quietly and have your milk and bran muffins.

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