Recovery drinks

normZurawski

Chocolate milk is low GI. It's ok for some people but not for most. I think it comes out to your needing to drink something like 17 cups of skim milk to get the full amount of carbs needed for a 200 pound athlete to recover. Let's hope you're not lactose intolerant.

ric_stern is right, high GI foods. Everything else is marketing. Endurox is not necessary at all. Having said that I use it because it's a good foundation for my recovery "portfolio" if you will. General guideline is 1 gram carb per pound of body weight (though I think that should probably be lean body weight) eaten within a 2 hour window, reasonably spaced out in time - I use 30 minute blocks.

After the first 2 hours I eat a reasonably balanced meal and then try to drink plenty of water and eat helthy the rest of the day. YMMV, good luck. It sometimes takes a long time to get it all down.

benkoostra

Yep. Chocolate milk. It just feels so right going down.

ric_stern/RST

for recovery, the guideline, is generally, 1.5 g/kg body mass (not lean body mass).

Ric

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Bro Deal

17 cups of skim milk would be 1462 Calories or 136 grams of protein and 204 grams of carbs. Chocolate skim milk has roughly double the Calories of plain skim mik, so you would be consuming around 3000 Calories. A 200 lb. athlete would do fine with 24 oz. of chocolate milk for a recovery drink.

Some chocolate milk has about a 4:1 carb to protein ratio if you believe in that Endurox B.S.

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jamesstout

there was a study which proved choc milk is better than accelerade!
i go for graoe nuts dried fruit and whey protein with lemon amino acid powder sprinkle don top

DZ-015

I've spoken to a few sports nutritionalists who agree with Ric's standpoint on energy drinks/shakes - basically they are full of sh1t. I prefer to eat naturally high GI food and protein (3 or 4:1 ratio) within 2 hours of a race. The little bit of protein helps with the insulin response. Keep it natural!!!

jamesstout

whats your call on recovery bars?

ric_stern/RST

there's no evidence supporting a 3 or 4 to 1 ratio of carbs to protein

ric

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DZ-015

I don't use 'recovery bars' as such so I can't really comment. I prefer to use organic cereal type bars with oats, dried fruit and honey. I tried a protein bar once and it tasted like sh1t.

Just a personal preference...

I'm a 'listen to your body' type (if you hadn't guessed already)

jamesstout

any recepies?
as you can see form my homemade granola im an own recepies fan and i adore dried fruits especially cherries mmmmm

rudycyclist

It's not about energy levels that need to be recovered. It's your muscles. I use muscle milk. It works for me. It tastes good too.

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bikecoach

Recent Studies at the Australian Institute of Sport have found that one of the best things to consume after a race or hard training ride is a Big M, or any other brand of Milkshake that you can buy at the servo on the way home. These drinks were found to have a good amount of both carbohyrdates and protein.
Cheap too!!

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recoverydoc

Love chocalate milk I just cant get it away form my kids. I think there are a few great products on the market with a good balance of carbs/protien in any ratio form 4/1 to 7/1 finding the one you like to drink and can afford is the right one for you.

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Fastguppy

He’s right.



I was talking to my nutritionist today and they said the best recovery drink was chocolate milk. USADA and WADA doesn’t like it either. It can make it show up positive and on some pro riders it did. The USADA and WADA have pretty grim restrictions so i would say stay with the basics. If you get anything make sure it is USADA or WADA approved. This is if you have to take drug tests.