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Cycling injury, recovery and health issues.
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I am looking at buying some protein powder, and with so many on the market, I was wondering;
1. Which protein powder do you use and why?
2. How much powder do you use?
3. How often do you have protein shakes?
"Life is just a ride" Bill Hicks
2012 C59 Colnago
2013 Giant TCR
I used to use dynamatise hydrolysed whey protein isolate, ISO 100. One scoop after exercise, used to be weightlifting but now regime mix of weights, cycling and yoga.
My dietician recommended switching to choc milk. Done that for a month. Tastes better. I think ais recommends choc milk.
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I use Dymatize Elite Whey -- Rich Chocolate flavour.
This dissolves very easily and tastes nice.
No need for a shaker, just stir it with a teaspoon.
A lot of the protein powders either taste awful and/or are hard to mix.
I got my first dose of protein powder just under 2 years ago now. I bought a huge bag of Optimum Nutrition's protein isolate. I have taken it after hard workouts both on the bike and in the weight room. I was finding my legs were sore all week with riding track and road racing and training 6 days a week. Since getting into the powder I found that the pain did not carry over into the next day unless it was a hard weights session. As I came to the end of my supply I started experimenting with different methods of getting my protein hit as I wanted to get away from the WPI. If you search around it gets a bit of bad press, especially when taken over extended periods. The best alternative I found was spirulina but it is absolutely ghastly to get down the throat, although it is hard to describe, but it really makes you feel better, not just give you a protein boost post workout. So now I'm onto trying pea protein. So far so good on that one. What you end up getting is completely up to you.
As for dosage, I had a group meeting with a nutritionist from the AIS and their findings at the time, as they were doing a study on the subject, was that the body didn't utilise any more than about 19g of protein post workout. This was irrespective of the athlete's size. I've suck to that philosophy and so far it's been working for me and also made my protein supply last a whole lot longer.
Haha, go and try spirulina powder with water....... pea protein is like the best thing you've ever tried when compared to that!
Spirulina has approx 60% protein content and lots of other healthy side effects, it just tastes like swamp mud!
I've gone back to Max's, I used to use years ago when I trained heavy in the gym, now I use it after a hard bike ride or gym session. The soreness doesn't last as long. Max's is definitely the best tasting I have found, about $60 for 1 kg
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Used to take protien shake post ride, now 500ml choc milk, no post ride downer, no acid, no cramps, no hunger till meal time.
Still take a USN 100% whey and a teaspoon of creatine if I feel muscle sore though.
I use protein powder post ride on all rides except the Z1 type easy spins, I don't stick to any particular brand although the Vital Strength stuff has been my choice the last few times. I drink it with 300mm of milk and find the Vital Strength stuff seems to break down quiet well (some others remain clumpy). I try and get down about 35g of protein post ride.
Since I started taking protein post ride I've found I can back up big days much easier, the leg muscle soreness isn't as great; this works well for the way I tend to ride (4 hard days in a row, 2 easy days in a row, repeat)
Also during rides, if a ride is > 4 hours I will make sure I ingest some protein during the ride.
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The Brisbane AIS sports dietitians I use recommend for plant based eaters, SunWarrior brand raw vegan protein powder, chocolate flavored
but only if a main meal is >45 minutes away.
some more info from AIS
http://www.ausport.gov.au/ais/nutrition ... -_how_much
I use whatever is cheapest, except I prefer to stay clear of Soy. Won't buy "made in China" anymore as there are questions over the product safety.
How much I consume and when depends entirely on my diet. If I've eaten at home, then I've nearly always had enough protein from the food I've prepared. Generally I'll consume it if I'm eating breakfast at work as due to no cooking facilities I'll make cereal and add protein powder to it to bring it up to around cooked breakfast quantities.
AIS has a guide on how much protein to consume
If the R-1 rule is broken, what happens to N+1?
Use protein powders if you want to weigh more on the bike.
Don't use em if you want to weigh less.
Protein powder increases Insulin Growth Factor levels. High levels of IGF-1 have been linked to a host of conditions including cancer.
Whey protein contains the highest levels of IGF-1. Plant protein powders don't contain it yet can stimulate more production of it. So if someone wanted to weigh more on the bike but wanted the least health consequences yes the science points towards the soy,oat, rice protein powders.
Ive cycled over 230 000km as a vegan, won 24hr solo xc races and can get top 10 on any big strava climb around. I don't use protein powders as I don't want the associated weight gain they provide.
Vegan since 2001.
Veganism has its pitfalls also, namely vitamin B12 deficiency, which has been associated as a potential cause of Alzheimer's disease (a form of dementia) and anaemia, B12 deficiency can also lead to permanent damage of the nervous system and brain.
True, saw a TV show with how it was linked to, increased reportings of male cancers in particular prostate cancer. I will work the grey stuff to see if I can remember the show.
Um, that's a calories in calories out kinda thing. Pretty much don't eat food if you want to weigh less.
Plus you miss out on bacon.
That is never good.
Um, not sure if srs. ONLY vegans can get b12 deficient? Ive given over 100 b12 shots to my friends. Some are vegan, most are not. Some are models, overweight, runners, cyclists. I guess the massive rates of Alzheimers in Australia is due to the millions of vegans we have in Australia...I guess my Nan and Aunt are closet vegans and never told me. Maybe all that bacon and sausage they eat was just vegan stuff? Maybe they poured out the milk and filled it up with rice milk to trick us into thinking they at the Standard Australian Diet aka SAD diet.
B12 deficiency rates in the US- 39%. (Framingham study) Would be more if they use Japan's 550 minimum for b12 serum levels. 39% of the USA is vegan? LOL!
Vegan since 2001.
The people that eat bacon and other weight gain foods will of course have to eat less than people like myself that get to FEAST every meal and never have to worry about taking protein powders for fear of running into protein deficiency. I don't have to worry about weight gain cos I don't eat the weight gain foods. I don't have to worry about Alzheimers either cos my b12 levels always test really high (800+) and red meat is linked with brain damage according to this study.
http://www.dailymail.co.uk/health/artic ... brain.html
Vegan since 2001.
Car crash internet. Painful to watch but can't look away. I would find it more amusing if his "nutritional advice" wasn't so alarming.
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If you want to apply that (poor) logic then your earlier statement must surely mean that only people who take protein powder can get cancer? I'll give you points for enthusiasm and dedication to your argument, but thats about as much as you're getting from me.
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