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26-10.-2003, 09:01 AM
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#1 |
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Registered User
Join Date: Aug 2003
Location: AZ
Posts: 863
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slim fast for recovery drink
ive tryed, cytomax, acclerade, eating pasta, ect
i my self recover alot quicker with slim fast, also for my early morning group rides i down 1 before ride works for me. is there anything negative about slim fast ingredients? |
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26-10.-2003, 10:01 AM
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#2 | |
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Registered User
Join Date: Sep 2003
Posts: 375
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Re: slim fast for recovery drink
Quote:
well if you like drinking sugar. what about a fruit joice or fruit? |
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26-10.-2003, 12:17 PM
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#3 | |
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Registered User
Join Date: Aug 2003
Location: AZ
Posts: 863
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Re: Re: slim fast for recovery drink
Quote:
they dont have as much protien to aid recovery. |
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26-10.-2003, 01:05 PM
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#4 | |
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Registered User
Join Date: Sep 2003
Posts: 375
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Re: Re: Re: slim fast for recovery drink
Quote:
then a good protien power and some fruit blended with water or soy milk is pretty good. |
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27-10.-2003, 03:26 AM
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#5 |
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Community Team
Join Date: Nov 2002
Location: Newport, South Wales
Posts: 3,830
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i've got no idea what's in a Slim Fast, but the main part of a recovery drink should be carbohydrate. Very high glycaemic carbs, with a small amount of protein is best. Typical amounts should be 1.0 to 1.5 grams carb per kg body mass, with ~ 10g of protein.
Ric
__________________
http://www.cyclecoach.com |
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27-10.-2003, 04:27 AM
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#6 | |
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Just a rider
Join Date: Mar 2003
Location: So Cal
Posts: 186
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Re: slim fast for recovery drink
Quote:
Jamba juice with a protien boost works great. |
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05-11.-2003, 07:22 AM
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#7 | |
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Registered User
Join Date: Sep 2003
Location: New Orleans
Posts: 552
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Quote:
Slim Fast is a popular canned meal replacement drink sold in the U.S., and is marketed toward dieters. Slim Fast is actually a good post exercise recovery drink. Each can provides 220 calories, 40g carbs, and 10g dairy protein. Of the 40g carbs, 35g are sugars, consisting of sucrose, fructose, glucose polymers (maltodextrin), and glucose. Additionally, it contains reasonable concentrations of essential vitamins as well. |
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05-11.-2003, 09:48 AM
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#8 | |
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Registered User
Join Date: Oct 2003
Location: Chicago
Posts: 46
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Quote:
I really enjoy the Snapple Meal Replacement after a workout ... they are fruit flavors, non-dairy and contain 210 calories in 11.5 oz with 7g protein, 400 mg potassium 43 g carbs (36g sugars) and there's a bunch of vitamins and minerals. |
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05-11.-2003, 11:53 AM
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#9 | |
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Community Team
Join Date: Nov 2002
Location: Newport, South Wales
Posts: 3,830
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Quote:
At 40g of carbs that's not really enough to aid recovery. Typically most males (and lots of females) are going to require at least twice that amount. Ric
__________________
http://www.cyclecoach.com |
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05-11.-2003, 11:59 AM
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#10 | |
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Registered User
Join Date: Sep 2003
Location: New Orleans
Posts: 552
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Quote:
Absolutely. I assumed that to be apparent to whomever read this, but I should have made that clear. At any rate, I consider something like this to be simply to be a 'quick fix' en route to having a post excercise meal. |
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07-11.-2003, 01:38 AM
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#11 |
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Community Team
Join Date: Oct 2002
Location: Sydney Australia
Posts: 780
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Slimfast is pretty nasty stuff, its essentially very overpriced sugar and skim milk powder
for a post exercise meal i'd go for scoop of high quality whey protein in water or skim milk and then about 60-80g of carbs on top of that. I bet it would be cheaper, higher quality and better tasting!! |
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07-11.-2003, 02:24 AM
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#12 | |
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Registered User
Join Date: Sep 2003
Location: Huntsville, AL
Posts: 2,246
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Quote:
Agree. For those who have to have a sugar hit after a ride, high-quality ice cream with some protein powder would probably be better than Slim Fast. My wife drinks this stuff often as a breakfast or lunch, instead of eating real food. But it doesn't work for weight reduction of course, since it only fuels the sugar cravings for later in the day. Refined sugar isn't the type of carb I want for recovery....or at any other time. I think it's highly overrated as an energy source. Dan |
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07-11.-2003, 02:57 AM
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#13 | |
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Registered User
Join Date: Sep 2003
Location: New Orleans
Posts: 552
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Quote:
FYI: The purpose of consuming high glycemic index sugars after cycling is to *intentionally* trigger an immediate, strong insulin response. Why is this? Insulin is essential in replenishing muscle glycogen. The stronger the insulin response, the more efficient the glycogen replenishment process. The window of opportunity here is a short period of time. If there is any time at all you should consume high glycemic index sugars, it is immediately after glycogen depleting exercise. There are numerous scientific studies that demonstrate this. Additionally, a ratio of 4:1 high glycemic index sugars to protein allows for the uptake of protein without slowing the rate of gastric emptying, and FWIW, good ole Slim Fast happens to contain this ratio of high glycemic index sugars to dairy protein (efficient protein). This is why even if you find it yucky, pricey, or whatever, Slim Fast is indeed a decent recovery drink, even if by coincidence. |
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07-11.-2003, 09:28 AM
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#14 | |
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Registered User
Join Date: Sep 2003
Location: Huntsville, AL
Posts: 2,246
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Quote:
I've heard about a window for restoring the muscle glycogen, but admit don't know anything about it. I assume the studies support that this is the quickest way to get the glycogen back so the muscles are ready for more hard training the next day. Would like to know more about the concept; eg; How long is the window? How much carb should I consume after a 1 hour daily training ride at an avg of 66-75% max HR? Would a bagel, peanut butter and a glass of milk work....that's my favorite after-ride, but only if I come back really hungry. I've been avoiding sugar and high-glycemic carbs all year, in dieting from 213 down to 168. Obviously, the 45 pound drop has made riding a lot more fun for me, particularly on the hills. I'm training more now daily, perhaps adding these recovery carbs may help. Appreciate your further info. Dan |
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07-11.-2003, 10:39 AM
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#15 |
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Registered User
Join Date: Sep 2003
Location: New Orleans
Posts: 552
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Yes, it seems completely wrong and flies in the face of everything you've been taught to do pursuant to good eating/dieting habits for ordinairy people, but where athletes are concerned, it is important if quick recovery of glycogen is desired. This is especially useful if you are going to train for several days on a stretch.
To summarize what I know, you want to initiate a strong insulin response as soon as possible following exercise, which causes a rapid regeneration of a portion of the spent glycogen. You want to get about 1g/lb bodyweight of high glycemic index carbs (bagels, potatoes, honey, rice, sports drinks, etc.), and you want bit of good protein (specifically arginine), which curiously enough almost doubles the insulin response of carbs alone. Carbs/Protein = 4:1 ratio. This should take place within the first two hours after exercise. You don't want fat (ice cream), as it will just slow gastric emptying. Two to four hours after exercise, you'll want to eat another relatively high carb meal, same guidelines apply as the first. Any carbs you eat for the remainder of the recovery period should be low glycemic index, and you can adjust the volume of those to meet the remainder of your dietary needs - and therefore you shouldn't find yourself gaining weight. I strongly suggest getting a copy of "Serious Cycling" by the late Edmund Burke, Ph.D. It is very well researched, and contains a very informative section on this topic - worth the purchase price alone. Last edited by Ted B : 07-11.-2003 at 10:42 AM. |
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