Recovery Mix Up?

tomUK

Ed Burke in his book serious cycling suggest 1g/Carb per pound of body weight. In addition to this he says that this should be combined with Protein in the ratio of 4:1.

Hence, me as a 150lb rider once of the bike after a hard ride should put away 650Cals approx. Is this right?

He suggest High-Glycemic Carbs and little fat.

zaskar

you may need more than that, how long of a hard ride? is what i do is use a heart rate with cal counter to give me an approx of cals used and i go on that. 3 hours of hard ride for me i burn approx 2200 cals, easy 2 hour ride 1200., im 144lbs, the heavier you are the more cals you burn in a shorter period. also for me the carb protien ratio was a pain, so i use a drink called SPIZ i recover faster with this drink better then any other methed i used.

ric_stern/RST

this is wrong. either there's been a missprint in the book, or something else?

research shows, that an effective amount of carbs post exercise is 1 to 1.5 g per kg body mass.

furthermore, there's no real research looking at the amount of protein to ingest post exercise. it's pretty much established that a small amount of protein with a large amount of carb is beneficial but no one has tested the ratio in any scientific manner. in other words the only research (and i'm not even sure it's been peer reviewed) is the stuff that comes from endurox.

i think many would thing the ratio would need to be much higher

ric

__________________
http://www.cyclecoach.com

2LAP

Ric, have you seen his book called something like 'optimal muscle recovery'? Didn't think much of it personaly; full of things like the one highlighted in this thread.

__________________
www.cyclingforums.com