The foundations for successful riding
Some info came my way about what to eat immediately post a training session. Now this is advice for sports riders and is not advice for those looking for weight loss.
- Consume within 25minutes of completion of exercise
- 0.8gms carbs per KG of body weight, to replenish the stores
- about 0.4gms protein per KG of body weight to repair the muscles
- no fat as this slows the absorption of the carbs and protein. However you still need the fat in your diet, but eat it at other times of the day
- Hi GI for faster absorption
Now statements like this above are debatable, diet is a bit of a black art and sports diets seem to be even more complicated, however I can a lot of the points behind the above.
The next question is that if I do follow this, what can be consumed that approximates the above criteria?
I quite like both rice and pasta (one or the other) post ride. So, stir fried veggies and rice (no fat as it's done in a non-stick pan) or a tomato based pasta sauce with veggies and pasta. To boost the protein of either, throw in some chick peas, lentils or red kidney beans.
pasta is perfect, and i find it very easy do chow down on after a long ride. After learning sports nutrition at uni, it seems like a pretty standard guideline for recovery and exercise adaptations.
What are these salesmen peddling?
Pasta will be fine if you are training in the evening, though you would need to investigate the protein levels. Off memory I think that pasta made from Duran Wheat would have a higher protein content.
If training in the morning and especially if at the gym, then its looking like to me that the most realistic option is a protein shake
Just recently I've started using this:
http://www.nutritionwarehouse.com.au/re ... r-323.html
which I have found to be excellent in terms of post-ride recovery. I used to suffer from a fair amount of fatigue in the legs but since using this the power has been restored and there is no pain or 'heavyness' the next day.
I've never bought from this website but have asked my local health food shop to order it in. Mental note: order from website to save big bucks.
Anyway, it works for me and just wanted to share.
Skim milk + banana
Skim milk + weetbix + honey
Skim milk + weetbix + honey + banana
I quite like calcium post-training, as a few post-training hormones stimulate production of parathyroid hormone and release calcium salts from bones, blah blah blah. So yes, I like dairy post-ride as I quite like my bone density how it is (gtfo and into another thread if you're going to say something about lifting weights or running)
I've not heard of 2:1 carb:protein ratio before Mike... 3:1 and 4:1 seems to be more commonplace from what I've heard, quantity more related to how much training you actually just did.
I looked at this and said "wow" 4:1 Carbs:Protein and then I read the AIS link
1 - 1.6gms/kg body weight isn't a hell of a long way under the body building figures of 2.2gms/kg lean body mass, which if we say 10% body fat is ends up about 2gms. I'm probably pretty close to this figure.
5-8 g/kg/day carbs. I'd be surprised if I'm anywhere near that. Perhaps because my exercise is more interval focused than endurance focused, I don't burn as much as an endurance cyclist?
Now those AIS figures aren't that far off the 4:1 Carbs:Protein mix in Tim's link.
This is what I've been having for breakfast after training during the week lately, eaten at work as soon as I get there;
6 weetbix, 2 heaped dessert spoons whey isolate, 2 heaped dessert spoons yogurt and milk, usually full cream.
Not perfect, but cheap and easy to make at work.
If you want something with rapid absorption for as soon as you hop off your bike mix up 1g of pure carbs per kg of body weight and 40g of protein powder, that is the most rapid absorbing post training drink you can have, rapid absorption rate is really important when you have just finished training.
Then have a whole food meal 30-45 minutes after your drink to steady out your blood sugar levels after having those pure carbs. You could have a pasta meal as been suggested and add chicken breast for protein or even a tin of tuna to the pasta.
Another idea is a whole food drink. Just a tip about your carb selection guys. Instead of weetbix (which are rubbish) blend up at least 100g of oats (which is 60g of quality carbs) if you've ridden for more than an hour, plus add a banana, big scoop of protein, yogurt and frozen blue berries with however much milk you like
I did a course with the NSCA in December. Part of this package was nutrition. Post exercise nutrition should;
1) Restore electrolytes and water
2) replenish skeletal muscle glycogen stores
3) Repair/rebuild skeletal muscle fibres.
1) Liquid meal - ease of consumption and rapid replenish fluid loss
2) Contain electrolytes which may aid rehydration and improve intestinal reabsorption
3) contain rapidly digestible high GI carbs
4) contain rapidly digesting protein with complete essential amino acids (they recommend 20gm whey protein)
5) As little as 100 calories helps.
Yesterday was an easy day.
What does 'rapidly digesting' mean? Isn't protein just protein? However what you eat it with impacts the digestion
20gm whey protein, is that whey protein concentrate? or whey protein isolate? I'm just wondering how much protein is in the 20gms?
Sorry I don't understand
It means don't get your protein from a steak. Whey Protein Isolate too. If you look at the nutrition information contained on the supplement container it will show how much protein is in a serve. You just need enough of a serve to get 20gm of protein not 20gm of the supplement. I use a product called Aussie Bodies Protein boost for post protein (Amino Impact HD for pre exercise) and a 30gm serving contains 22gm of protein with added skim milk makes it 30gm.
Regarding the 100 calories. It means you don't need to suddenly throw down a huge amount of food, just something to get the system kick started into refueling and recovering.
Yesterday was an easy day.
Yeah, or if so inclined (and cheaper) Milo the poor mans protein shake. Milo also contains carbohydrates.
Yesterday was an easy day.
Best post-ride recovery product I have ever used - tastes good and works well.
http://www.scienceinsport.com/product_i ... ductid=175
I have just started out cycling again, i have been playing sports for years (3-5 times a week). Just wondering would this help me when i'm riding 30-50 min 3 times a week? Should i look at getting some stuff for a protain shake?
just trying to prolong the event. with an esspresso its over in an instant
Oppy Le Mauco - Dura Ace (wet weather bike)
Cervelo S5 VWD - dura ace Di2
Wouldn't something like Sustagen Sport or Powerbar ProteinPlus be better than Milo?
http://www.powerbar.com/products/233/po ... olate.aspx
I don't bother with protein after a normal ride. But I do take some sustagen after a 200km effort.
Some recovery fuel suggestions:
http://www.ausport.gov.au/ais/nutrition ... _nutrition
Table 1 - Carbohydrate-rich recovery snacks (50g CHO portions)
â€¢ 700-800ml sports drink
â€¢ 2 sports gels
â€¢ 500ml fruit juice or soft drinkâ€¢ 300ml carbohydrate loader drink
â€¢ 2 slices toast/bread with jam or honey or banana topping
â€¢ 2 cereal bars
â€¢ 1 cup thick vegetable soup + large bread roll
â€¢ 115g (1 large or 2 small) cake style muffins, fruit buns or scones
â€¢ 300g (large) baked potato with salsa filling
â€¢ 100g pancakes (2 stack) + 30g syrup
Table 2 - Nutritious carbohydrate-protein recovery snacks (contain 50g CHO + valuable source of protein and micronutrients)
â€¢ 250-300ml liquid meal supplement
â€¢ 300g creamed rice
â€¢ 250-300ml milk shake or fruit smoothie
â€¢ 600ml low fat flavoured milk
â€¢ 1-2 sports bars (check labels for carbohydrate and protein content)
â€¢ 1 large bowl (2 cups) breakfast cereal with milk
â€¢ 1 large or 2 small cereal bars + 200g carton fruit-flavoured yoghurt
â€¢ 220g baked beans on 2 slices of toastâ€¢ 1 bread roll with cheese/meat filling + large banana
â€¢ 300g (bowl) fruit salad with 200g fruit-flavoured yoghurt
â€¢ 2 crumpets with thick spread peanut butter + 250ml glass of milk
â€¢ 300g (large) baked potato + cottage cheese filling + glass of milk
Table 3 - Foods providing approximately 10g of protein.
â€¢ 40g of cooked lean beef/pork/lamb
â€¢ 40g skinless cooked chicken
â€¢ 50g of canned tuna/salmon or cooked fish
â€¢ 300 ml of milk/glass of Milo
â€¢ 200g tub of yoghurt
â€¢ 300ml flavoured milk
â€¢ 1.5 slices (30g) of cheese
â€¢ 2 eggs
Plant based foods
â€¢ 120g of tofu
â€¢ 4 slices of breadâ€¢ 200g of baked beansâ€¢ 60g of nuts
â€¢ 2 cups of pasta/3 cups of rice
â€¢ .75 cup cooked lentils/kidney beans
Written by the AIS Sports Nutrition, last updated July 2009. Â© Australian Sports Commission
I'm surprised that some of these foods are considered healthy - in particular soft drink and peanut butter!
I'm no nutrionalist but to my knowledge a lot of the bolded foods are quite high in sugar.
Baked beans contain a lot of salt which is supposed to be no good for you.
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