View Single Post
Old 01-29-20, 12:53 PM
  #7  
Carbonfiberboy 
just another gosling
 
Carbonfiberboy's Avatar
 
Join Date: Feb 2007
Location: Everett, WA
Posts: 19,535

Bikes: CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004

Mentioned: 115 Post(s)
Tagged: 0 Thread(s)
Quoted: 3889 Post(s)
Liked 1,938 Times in 1,383 Posts
The simplest thing for any workout is 15g flavored whey protein, 20g natural sugar, 3-5g creatine dissolved in 10 oz. plain water. For long rides and workouts of say over 3 hours, 30g flavored whey protein, 40g natural sugar, 3-5g creatine dissolved in 20 oz. plain water. A shaker flask is a good idea, very cheap and practical. I've been using these recipes for decades. They work. Mix the after drink before you workout and leave it in the fridge or a cooler. If you have to drive home after a ride, bring along a bagel and cream cheese.

Another thing you can do is make a startup drink: 15g whey protein, 20g natural sugar in 10 oz. of water before any workout. If it's a shorter one, then you don't need an "after" drink, but then add the creatine to the startup drink.

This is a good example of a shaker flask: https://www.amazon.com/THERMOS-Shake.../dp/B01D6KDK52
Gram scale with tare: https://www.amazon.com/Weigh-Gram-Di...dp/B06Y61YW7S/
__________________
Results matter
Carbonfiberboy is online now