jrickards

I have been doing a few longer morning rides in to work ~34km (~21mi) and after the first couple of times, my legs were achy for a good part of the day so I looked into recovery nutrition (drinks mainly), both commercial and home-made. I read in a couple of places that caffeine helps move the carbs more quickly into the body so I decided to make my normal morning Arbonne meal-replacement shake with cold coffee rather than cold water and it seems to me that I am recovering faster and better than when I used water as the liquid. I've also added a heaping teaspoon of sugar to the mix too.

I also ensure that I make my "meal" as soon as I get to my desk so that I consume it within about 10-15min of getting off the bike.

This might be of use to others who arrive at their destination hungry as I do.

Surrealdeal

I'm a 20+ miler also, normally 21 each way but this year 23 due to a construction detour scheduled to wrap up in December.

I have my cup of coffee plus an English muffin with jam before I ride. For a recovery drink you cannot beat one of those little cans of V8. It's got the potassium of a banana with 1/3 the calories and carbohydrates. I drink one of those and rehydrate with water and that tides me over until 10:30 snack.

dramiscram

Do you feel a difference in your recovery? I never gave any thought about enhancing my body's recovery. Is it Worth the effort?

jrickards

Yes, I feel a difference. I feel fully recovered within a couple of hours and not sore or tired for a good ride home. I plan to test it this weekend with a much longer ride, ~80km (~50mi) and will post the results.

ThermionicScott 

I'm skeptical of specifically "post-workout" nutrition or supplements for recovery. Seems like your body would rather have that stuff in its system during the workout, so I take my caffeine, carbs, protein, etc before heading out on the bike.

dramiscram

I try to stay away from caffeine as much as possible, since I managed to quit smoking I didn't drink a single coffee so now I'm caffeine free as well (okay, I eat a little chocolate once in a while but that's all) Can the Arbone meal-replacement be mixed with milk?

CommuteCommando

On a twenty to thirty mile ride I will nibble on a Clif bar, eating about half of it, and drink about a half 20 oz bottle of Gatorade G2. After the ride, I finish them. I've tried various things, but this works. I'll eat more, like a sandwich, if I'm hungry. I've tried the Chocolate milk and it leaves me feeling bloated.

jrickards

I totally agree but my thoughts are that unless a person eats at least as many calories before their exercise as they burn during the exercise, then they are at a deficit. Furthermore, given that often I ride fairly hard both to and from work (40-80min/ride), there is some muscle breakdown and the calories required to rebuild muscles may not be accounted for in the "calories burned" measurement of the exercise.

Take into account that although my commutes are 16-34km, 40-80min (x2/day), my goals are longer rides, such as century and metric-century rides for which (immediate) pre-ride eating cannot match the calorie burn during the rides. I use my commuting as training for the longer rides, both in terms of the cycling component, as well as determining nutritional needs.

Also, because it seems like I have mild IBS, I tend not to consume anything prior to my commute so as to prevent accidents during the ride.

jrickards

Sure but I have reduced my milk intake so I will use either water or almond milk. However, I will eat ice cream and love cheese so some things are non-negotiable, just like I've also switched to gluten-free eating but don't touch my beer, that too is non-negotiable.

Notgrownup

I recently read tha tgluten free diets should really only be followed by people with Celiac disease and it really has little benefits to poeple without celiac...???? I drink a liquid Protein when i get home... it is a suger free syrup i get through work... 2 ounces has 30 grams of proteins and all the amino acids recommended for muscle and tissue building blocks.
I also drink my coffee...I now only drink maybe 2 soft drinks a week... Water intake as increased and i can tell a difference...

dramiscram

I would never, ever, touch someone's beer, Im too busy drinking mine!

spivonious

I eat a nice breakfast about 30 minutes before I leave. Usually a big bowl of cereal and a glass of orange juice. Sometimes eggs and toast with jam. I drink water when I get to work to replenish any lost in sweat.

I have a cup of hot tea around 10:00 and then eat my lunch (deli sandwich, potato chips, fruit) at 12. Another cup of hot tea around 2:30 and some candy right before leaving to give me an energy boost.

I tried Gatorade for a few days and it just left me feeling weird and still thirsty. It's got a ton of sugar in it and not much else. Water and a banana will replenish your electrolytes a lot more efficiently.

And why is anyone worrying about calorie intake after a 20 mile ride? Starving your body will only make your metabolism slow down.

CommuteCommando

The Gatorade G2 is about half the sugar of the regular. I get that thirsty feeling to, but chasing it with water makes it go away. I sip the stuff during a ride and find it has just enough sugar to keep the motor burning.

I tried eating a banana mid ride, and it bogged me down. They are great for after ride snacks.

hyhuu

Unless one is riding 21 miles up hill, I highly doubt that there is a need for any kind of recovery nutrition. It's only necessary when the ride is long and difficult enough to burn out all of your glycogen.

pdlamb

I'm skeptical of any exercise-specific nutrition or supplement, but I suspect a Snickers bar on arrival would reload the leg muscles quite well. Not to mention taste a whole lot better than the soy/lactate/maltose invention!

terrapin44

My commute isn't as long, but my main thing is to get enough fluids. I drink a bunch of water when I get in my office, and then about 30 minutes later get 16oz coffee (with cream, no added sugar).

rumrunn6

re: potassium, everyone thinks bananas are so great but did you know the daily recommended dietary intake is 4700mg and bananas only have 450mg