shovelhd

I've started using whey protein, triple chocolate, with 8oz of 2% milk. 35g of protein.

Reading through this thread just shows me how much I did wrong last year.

HMF

I mix 46 to 80 grams of sugar with 24 grams of protein (one scoop) and some almond milk. Then I drink a lot of water and go brush my teeth. When I remember to drink this, I feel much better the next day than if I forget (duh)

rbart4506

I've just started on the protein powder kick...

Been finding that I've been hugely hungry during the day and am always reaching for carbs since they are readily available...Find that the protein shake curbs the hunger and actually keeps it at bay for awhile.

I know my lunch is probably lacking in calories and adding the shake helps fill it out...

Being a lightweight, doesn't mean I don't gain weight, so I want to make sure I'm getting enough good calories in without causing said weight gain...

gsteinb

reading through this thread makes me wish I could come up with some money making marketing ideas to part folks with their cash.

Homebrew01

You're late. All those brand name power drinks & snacks are raking it in.

big john

[QUOTE=gsteinb;13766265]reading through this thread makes me wish I could control my calories and drop some tonnage.

fifm

rkwaki

Entertainment - I can fart the alphabet

Fat Boy

I really do believe that when you're doing hi intensity stuff you need to have a carb drink on the bike. It lets me keep the power up in those last couple intervals that I normally would fade on. I don't think it has to be tricky. I buy Gatorade from the grocery store or Powerade mix from Home Depot (very cheap, they sell it next to those massive orange water coolers).

For recovery, a lot of people swear by chocolate milk and if you're on a tight budget, I think you could do a lot worse. From the research I've done, you really don't need all that much protein to recover from a cycling workout (as opposed to something like weight lifting). Read that 'endurance athlete's diet thread'.

Here's some stuff to look at.

https://www.jissn.com/content/5/1/24
https://www.caseperformance.com/27/go...kout-nutrition

I think as important as the protein is a bunch of simple sugars to go with it. The idea of the simple sugars is to spike your insulin. This helps to draw the proteins into your muscles. Without the insulin spike, you don't get the same effect.

So what do I use for a recovery drink?

First I finish whatever is left in my drink bottle.

Then,

18oz. water
1 scoop of this https://www.musclefeast.com/Post-Work...c-Recover.html (~130 cal, 12g pro, 16g carb, +other stuff)
1 55g scoop of this https://www.musclefeast.com/Carbohydr...CarboLean.html (~100 cal, 25g simple carb)
a bit of knock-off crystal light for flavor.

Then I add a single fig newton for (70 cal, 14g carb, 1g pro)

That takes me to 300 total calories. It's a pretty good approximation of what I think is necessary to refuel me (@62kg). The real advantage of using the mixes as opposed to 'real food' is that it's more controlled and you have to think less. If you start throwing a fruit smoothie together, you'll get what you need, but you'll probably also end up with a lot of extra calories that you really don't need. When you're working like hell to cut weight, an extra 1-200 calories here or there is very important. It's not hard to eliminate a lot of really hard fought gains in about 5 minutes with post-ride eating.

By all means, if Enthalpic wants to chime in here, I'm interested. I'm not a pro at this. On the contrary, I'm complete novice. I'm definitely interested in what his opinion is. I'd say the same about rk, but I know he'll jump in regardless!

Enthalpic

Show us the question and her/ your technique. Sometimes alternate techniques will fail to work with more advanced problems.

kensuf

I think I gave you a pretty good recipe about 20 posts above this. Key ingredients, protein, some good carbs, some healthy fats, and a great anti-inflammatory.

big john

Without making it a song?

Fat Boy

That would really be impressive control. I would expect no less from him.

rkwaki

Some points:
Generally when you are craving carbs your body is actually telling you it needs protein
Never wait until you are hungry to eat - set an eating schedule and stick to it regardless if you are hungry or not
Muscle, power and strength are not built during training they are built during rest/recovery. The point of training is to break the muscle fibers down. The increase in any of the above comes during recovery, the re-building process. Think of this process like building a brick wall. The concrete by itself is not strong, it is when you add the water that it gains its strength. As training has broken down these fibers they need protein to repair themselves. If you fail to have an adequate amount of protein in your diet you have broken the muscle fibers down and not given them the materials they need to repair themselves. Eventually you will get hurt or burnt out.
Protein is not something that is stored (i.e. glycogen) in your body, as such it is something you must ingest regularly throughout the day not all at once. If you starve your body of nutrition it will become catabolic and start storing calories as fat as it is unsure if it will see food again and wants to protect itself. One thing to consider is night time nutrition. If you have dinner at 6:30 and it takes 2.5-3 hours to process the protein and you go to bed only to wake up at have breakfast at 7 am you have basically starved your body of the macro nutrients it needs to repair itself for 10 hours. Your best recovery time is when you sleep SO I have a protein shake/pb&j sandwich right before bed. I will often put a tablespoon of olive oil in my shake as it slows down the processing of the protein. Therefore if I go to bed at 10 pm and it take 3.5 - 4 hours to process the shake and I have a good protein rich breakfast my body has only been catabolic for 4 hours as opposed to the 10 hours that most people are.
Carbs/Protein are 4 calories a gram, fat is 9 calories a gram. Your body wants to get energy from the easiest source it can (uses less oxygen) which the food in your belly, the energy in your muscles/organs then fat. If you are properly fed your body takes it from the food then will turn to fat thereby leaning you out.
Your goal should be 1 gram of protein per pound of bodyweight hence the need for protein powder/shakes - too hard to do from food alone.
When upping your protein intake you must also up your water intake. I drink in excess of a gallon of water a day (not to mention Diet Coke and other drinks)

Sorry for my scattered thoughts - on a conference call as I am typing.

rkwaki

Ride nutrition...
I carry one bottle with water, one bottle with Gatorade or other energy drink and switch back and forth throughout a ride.
I start eating at 1 hour and eat every 20 minutes a couple of gummies for example, then at an hour I will have another gel and something more substantial (insert Shoney's) and repeat. Once i pass the 4 hour mark I will try and drink a Coke. While road racing my last musette always have a water bottle with a flat Coke in it which I would drink coming into the last 45 minutes.

Oh yeah post ride nutrition...
Fat Boy had a good suggestion and he is right you need a mix with protein and simple carbs

I would often have a pb&j sandwich with a protein shake, flaxseed and a shot of orange juice. Then lots of water.

hammy56

so fancy. so serious. I cant believe more people on here arent pros.

rkwaki

My wife is a fitness competitor and most of our friends are trainers, nutritionists or something along those lines and we've been gym rats for years.

Love ya...

Fat Boy

$8k on a bike or $2k on wheels is completely fine, but $500 a year on protein powder is what really puts people over the top? C'mon, we're all just trying to go as fast as we can regardless of how bad we suck.

big john

A guy I used to ride with, we even went cross-country, is a vegan and he insisted the body doesn't need protein. He was a pretty good climber but did get dropped on really long climbs. Some of the guys liked to eat donuts in front of him and taunt him about the benefits of fat.

hammy56

Ive heard that before. *fart noises*

Dolamite02

Soooo... Anyone know about sweat and casts? I'm going to continue training, but I sweat a lot. This cast is going to be putrid by the end of this.

hammy56

is it? And i dont see a problem with protein powder if youre truly lacking the protein you think you need.

to each their own. Just seems like people over-complicate things for the sake of doing it.

Fat Boy

Guilty as charged.

gsteinb

I drink water and eat food. Chocolate milk made with skim is my recovery drink. Does anyone really think I'd be faster with optygen and a cycle of supplements? I did it one season. I think I, literally, pissed money away.

substructure

Pre workout it changes, but I like grits and a little bit of butter and a big cup o' joe. Vanilla Silk and a banana after my workouts.
When I'm going out for a real, long training ride I usually eat something much more substantial. But that's usually Saturday and Saturdays are EWTFYW day.

rkwaki

I think the one big difference is just the pure size difference between myself and most of you. I simply need more and burn more and due to much of this I cannot 'eat' enough. I tried to eat my way to happiness before (300+ grams of protein a day) and this worked out to 10-12 chicken breasts a day, simply too difficult.