Sports Post Training Nutrition
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Sports Post Training Nutrition
Postby mikesbytes » Mon Feb 15, 2010 10:52 pm
- 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?
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Re: Sports Post Training Nutrition
Postby casual_cyclist » Mon Feb 15, 2010 11:00 pm
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Re: Sports Post Training Nutrition
Postby Wayfarer » Tue Feb 16, 2010 11:41 pm
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Re: Sports Post Training Nutrition
Postby mikesbytes » Wed Feb 17, 2010 12:23 am
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
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Re: Sports Post Training Nutrition
Postby casual_cyclist » Wed Feb 17, 2010 12:27 am
I think you are probably right.mikesbytes wrote: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
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Re: Sports Post Training Nutrition
Postby U2adam!!! » Wed Apr 14, 2010 10:53 pm
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.
Tim
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Re: Sports Post Training Nutrition
Postby Ant. » Thu Apr 15, 2010 11:31 pm
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.
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Re: Sports Post Training Nutrition
Postby mikesbytes » Thu Apr 15, 2010 11:49 pm
I looked at this and said "wow" 4:1 Carbs:Protein and then I read the AIS linkU2adam!!! wrote: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.
Tim
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.Alex Simmons/RST wrote:http://www.ausport.gov.au/ais/nutrition ... ad_cycling
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.
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Re: Sports Post Training Nutrition
Postby GTCR1 » Thu Jan 20, 2011 10:45 pm
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
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Re: Sports Post Training Nutrition
Postby brendancg » Fri Jan 21, 2011 4:16 pm
1) Restore electrolytes and water
2) replenish skeletal muscle glycogen stores
3) Repair/rebuild skeletal muscle fibres.
They recommend
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.
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Re: Sports Post Training Nutrition
Postby mikesbytes » Fri Jan 21, 2011 9:22 pm
What does 'rapidly digesting' mean? Isn't protein just protein? However what you eat it with impacts the digestionbrendancg wrote:4) contain rapidly digesting protein with complete essential amino acids (they recommend 20gm whey protein)
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 understandbrendancg wrote:5) As little as 100 calories helps.
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Re: Sports Post Training Nutrition
Postby brendancg » Fri Jan 21, 2011 10:09 pm
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.What does 'rapidly digesting' mean?
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.
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Re: Sports Post Training Nutrition
Postby mikesbytes » Sat Jan 22, 2011 12:01 pm
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Re: Sports Post Training Nutrition
Postby brendancg » Sat Jan 22, 2011 2:39 pm
Yeah, or if so inclined (and cheaper) Milo the poor mans protein shake. Milo also contains carbohydrates.So you mean protein available from an easily digestible source, such as protein powder
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Re: Sports Post Training Nutrition
Postby Drunkmonkey » Sat Jan 22, 2011 2:44 pm
http://www.scienceinsport.com/product_i ... ductid=175
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Re: Sports Post Training Nutrition
Postby MDL » Thu Feb 03, 2011 1:22 pm
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?
MDL
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Re: Sports Post Training Nutrition
Postby ni78ck » Thu Feb 03, 2011 1:26 pm
Cervelo S5 VWD - dura ace Di2
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Re: Sports Post Training Nutrition
Postby philip » Thu Feb 03, 2011 1:28 pm
Water will do.MDL wrote:i'm riding 30-50 min 3 times a week? Should i look at getting some stuff for a protain shake?
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Re: Sports Post Training Nutrition
Postby goneriding » Thu Feb 03, 2011 1:45 pm
The fact you are ruining a perfectly good coffee with milkni78ck wrote:whats wrong with a flat white with one sugar
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Re: Sports Post Training Nutrition
Postby ni78ck » Thu Feb 03, 2011 1:48 pm
just trying to prolong the event. with an esspresso its over in an instantgoneriding wrote:The fact you are ruining a perfectly good coffee with milkni78ck wrote:whats wrong with a flat white with one sugar
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Re: Sports Post Training Nutrition
Postby Ross » Thu Feb 03, 2011 4:03 pm
Wouldn't something like Sustagen Sport or Powerbar ProteinPlus be better than Milo?brendancg wrote:Yeah, or if so inclined (and cheaper) Milo the poor mans protein shake. Milo also contains carbohydrates.So you mean protein available from an easily digestible source, such as protein powder
http://www.sustagen.com.au/sport.php
http://www.bicycles.net.au/forums/viewt ... 43&t=24620
http://www.powerbar.com/products/233/po ... olate.aspx
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Re: Sports Post Training Nutrition
Postby casual_cyclist » Thu Feb 03, 2011 4:19 pm
I don't bother with protein after a normal ride. But I do take some sustagen after a 200km effort.Ross wrote:Wouldn't something like Sustagen Sport or Powerbar ProteinPlus be better than Milo?brendancg wrote:Yeah, or if so inclined (and cheaper) Milo the poor mans protein shake. Milo also contains carbohydrates.So you mean protein available from an easily digestible source, such as protein powder
http://www.sustagen.com.au/sport.php
http://www.bicycles.net.au/forums/viewt ... 43&t=24620
http://www.powerbar.com/products/233/po ... olate.aspx
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Re: Sports Post Training Nutrition
Postby Alex Simmons/RST » Thu Feb 03, 2011 5:38 pm
http://www.ausport.gov.au/ais/nutrition ... _nutrition
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Re: Sports Post Training Nutrition
Postby Ross » Mon Feb 07, 2011 11:51 am
Table 1 - Carbohydrate-rich recovery snacks (50g CHO portions)
• 700-800ml sports drink
• 2 sports gels
• 500ml fruit juice or soft drink• 300ml carbohydrate loader drink
• 2 slices toast/bread with jam or honey or banana topping
• 2 cereal bars
• 1 cup thick vegetable soup + large bread roll
• 115g (1 large or 2 small) cake style muffins, fruit buns or scones
• 300g (large) baked potato with salsa filling
• 100g pancakes (2 stack) + 30g syrup
Table 2 - Nutritious carbohydrate-protein recovery snacks (contain 50g CHO + valuable source of protein and micronutrients)
• 250-300ml liquid meal supplement
• 300g creamed rice
• 250-300ml milk shake or fruit smoothie
• 600ml low fat flavoured milk
• 1-2 sports bars (check labels for carbohydrate and protein content)
• 1 large bowl (2 cups) breakfast cereal with milk
• 1 large or 2 small cereal bars + 200g carton fruit-flavoured yoghurt
• 220g baked beans on 2 slices of toast• 1 bread roll with cheese/meat filling + large banana
• 300g (bowl) fruit salad with 200g fruit-flavoured yoghurt
• 2 crumpets with thick spread peanut butter + 250ml glass of milk
• 300g (large) baked potato + cottage cheese filling + glass of milk
Table 3 - Foods providing approximately 10g of protein.
Animal foods
• 40g of cooked lean beef/pork/lamb
• 40g skinless cooked chicken
• 50g of canned tuna/salmon or cooked fish
• 300 ml of milk/glass of Milo
• 200g tub of yoghurt
• 300ml flavoured milk
• 1.5 slices (30g) of cheese
• 2 eggs
Plant based foods
• 120g of tofu
• 4 slices of bread• 200g of baked beans• 60g of nuts
• 2 cups of pasta/3 cups of rice
• .75 cup cooked lentils/kidney beans
Written by the AIS Sports Nutrition, last updated July 2009. © Australian Sports Commission
[/quote]
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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