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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 08-07-14, 09:38 AM   #1
ol geezer
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Recovery drink

I use some Hammer Nutrition products and was wondering if their Recoverite drink mix is as good as, worse than, or better than drinking plain old chocolate milk.

I live in a semi-rural county ... hilly ... and almost always ride alone since I don't know anyone who rides at my pace or my distances. Because I ride alone, I don't pace myself well and often tend to ride all-out but I'm no young speedster, that's for sure. I ride 3-4 times a week and do long brisk walks the other days. My shorter rides (2 days per week) tend to be in the 25-ish mile range and typically at somewhat slower speeds. My longer rides (1 or 2 days per week) tend to be in the 35-45 mile range and my average speed is usually in the mid 17 mph to low 18 mph average. I'm not getting any younger (62) and am led to believe that I should be drinking a post-ride recovery drink of some sort. Because I use other Hammer products, I've been drinking their Recoverite sometimes. At other times, I've just been drinking chocolate milk. Hammer would have me believe their recovery drink is the best thing I can drink whereas the milk producers of this country would have me believe chocolate milk is better. Admittedly, I've been switching between the two and I may need to give one or the other a more prolonged "trial" to get all the presumed benefits. Chocolate milk is definitely cheaper but I'm not opposed to buying Recoverite if it's really that much better.

I'd appreciate others' thoughts and stories.
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Old 08-07-14, 09:58 AM   #2
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The recommendation is to get some carbs (aka sugar) and protein within 30 minutes of working out, it's beneficial to faster recovery, but not the end of the world if you don't. Chocolate milk is good because of the protein content and added sugar (additional to the normal lactose, which is a sugar). You could eat a piece of chicken and a Snickers bar too. Personally, I like yogurt or kefir (a drinkable yogurt). I don't know what's in Hammer but I'm sure they'll go to every effort to make you believe it's better.
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Old 08-07-14, 10:38 AM   #3
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Originally Posted by Looigi View Post
... I don't know what's in Hammer but I'm sure they'll go to every effort to make you believe it's better.
I've bought the kid-size chocolate milk cartons that have nearly the same amount of carbs and protein as Recoverite. I've also made my own chocolate milk at home from a squeeze bottle of Hershey's chocolate syrup in about the same proportions. Whatever I drink, I drink immediately after my ride. So, I can replicate the amount and proportion of carbs and protein as Recoverite but it's the other stuff that has me wondering:

Here's what I've cut-and-pasted from the Hammer website: "In addition, each serving of Recoverite also contains a potent, recovery-boosting three grams of l-glutamine. Recoverite supplies other recovery-enhancing nutrients such as ChromeMateŽ chromium polynicotinate (for maximizing muscle glycogen synthesis) and l-carnosine, a powerful antioxidant and potential anti-aging nutrient."

In all honesty, I have no clue whether or not these other things are of any benefit to me considering my riding frequency/intensity.
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Old 08-07-14, 12:59 PM   #4
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I have a friend who is an amateur body builder and I asked him the same thing after being sore for days. He said a protein shake with some l-glutamine and creatine is the best for recovery. Casin protein is "slow-release" and whey protein helps you asap. He said water with a little sugar and whey protein during a long ride and a protein shake made up of 2 scoops of whey and l-gluatmine right after. I buy my protein and creatine in bulk for a fraction of the costs as name brands from bulkfoods.com. I think a shake only costs a few cents instead of $1 plus from the big brand guys. I noticed my muscles recover faster and allows me to ride more often which is great for a new rider.
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Old 08-07-14, 05:15 PM   #5
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My favorite drink is a quick smoothie.
1/4 cup orange juice
1/4 cup frozen fruit
1/4 plain yogurt

I use a stick blender.
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Old 08-08-14, 07:47 AM   #6
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The effect of most added supplements is based on plausibility arguments and not supported by objective testing. They're mainly added to differentiate the product and justify a higher price. Google each and look at info on sites like WebMD and others. And even if they do help, the effect is likely minute.
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Old 08-08-14, 08:32 AM   #7
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Chocolate milk.
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Old 08-10-14, 04:47 PM   #8
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63 so in the same age range

Less than 40 mi effort, I usually don't feel the need for anything special.

40+ mi day, or big hills.

Half a dill pickle (sodium replacement)

Protein shake

Half a can of crushed pineapple (Carbs and potassium) Put the can in the refrig before you leave so it's cold
1 scoop whey isolate
milk to make two cups (About a cup)

2 Budweisers (More carbs and analgesia)

Hot shower.

Nap.

Note:
Whey concentrate is loaded with cholesterol so if that's an issue stick to the more expensive isolate. (Check the label for cholesterol concentration)
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Old 08-10-14, 06:01 PM   #9
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I've been using this Vega product recently. It's hard to be sure but it picks me up after a ride and I seem to be able to ride better the next day. Tasty, too.

All Natural Recovery Shake with Protein Powder Boost
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Old 08-10-14, 07:30 PM   #10
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There is a HUGE amount of hype surrounding engineered sports foods and supplements, the vast majority of which is marketing spin or just plain bunk. Your post training recovery meal doesn't have to be an overpriced sports drink/shake. All you need is to get some carbs and protein into your system with a minimum of superfluous (junk) calories and non-nutritive filler.

- A fruit smoothie with a big spoonful or two of Greek yogurt and a squirt of honey
- Natural peanut butter on whole grain bread or on apple slices
- A couple hard boiled eggs and some oatmeal
- A chicken breast with a big salad
- Hummus with a pita
- A fish fillet with brown rice
- Lean roast beef slices and whole grain crackers
- Chocolate milk or hot chocolate (depending on the season) These would not be my first choice but WTH, you gotta live a little once in a while.
- Mixed nuts and dried fruit, maybe with a little oat granola for a trail mix (throw this in a half cup of Greek yogurt if you're hungry).
- Bean, pea or lentil soup
- Milk and cereal

As far as electrolytes, if you have been drinking any sports drinks or taking any sports blocks, beans, gels, etc. you have probably taken in more than you actually needed anyway. Many of the foods listed above supply plenty of sodium, potassium, magnesium and calcium.

If you want to use the sports foods and supplements on the market, go for it, some of them are probably fine products. Just don't be surprised if they don't give you an advantage over the guy who goes for nutrient dense whole foods instead.
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Old 08-11-14, 07:23 PM   #11
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I like to try things before I dismiss them.
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Old 08-11-14, 09:38 PM   #12
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Quote:
Originally Posted by springs View Post
I like to try things before I dismiss them.
Forgive me if I'm misintrepreting your reply but if your post was aimed at my post, I want to assure you I wasn't referring specifically to the product you referenced as I have never tried it.

I have tried a good number of popular pre and post exercise drinks, shakes, bars, and supplements from various companies. Some work better than others but none has worked any better than well chosen whole foods IMHO and experience. I'm not knocking using any particular product, I just don't believe that 95% of the riders using them are seeing any additional benefit over good whole food nutrition and adequate rest.

Last edited by GravelMN; 08-11-14 at 09:45 PM.
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Old 08-12-14, 06:53 PM   #13
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Got it. I'm in the whole foods camp myself. Still, I'm willing to accept the idea that formulations of natural extracts and nutrients *may* be superior to a whole food in special applications like recovery or on the road nutrition.
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Old 08-13-14, 12:53 AM   #14
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I have to say there is no real number one recovery drink. Real food is best. I been using Hammer Nutrition products, like recoverite. Its good but once again a supplement. so something i dont use all the time. but once awhile is good.
yes chocolate is said to have best mix of carbs and protein , thats good too
many things you cna use for recovery
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