I'm not a doctor but…
Cycling injury, recovery and health issues.
The information / discussion in the Cycling Health Forum is not qualified medical advice. Please consult your doctor.
I have found that since starting to have USN Recovery max after every ride i dont have soreness and seem to recover very well.I mainly ride 2+ hours now so i always have the shake after each ride.
I'm another one on the chocolate/coffee milk bandwagon.
When I upped my mileage a bit, I bought a heap of 'protein shakes' to have post-ride - and they did make a difference (I think). I didn't try and 'measure' it, but I did feel my recovery was definitely improved.
After a few months of that, and not being 'made of money', I decided to try using flavoured milk instead (coffee is my favourite, but also chocolate as well). My feeling is the recovery was just as good. Better than 'no recovery drink', and equal too the specialist high-protein shake.
So I'm running with flavoured milk from now on as my go-to recovery drink after long or intense rides...
My blog: http://cgradecyclist.blogspot.com/
Coming from a guy who does weightlifting, guess I'll chip in my 2 cents
It is normal for gym rats to drink a post-workout shake consisting of fast acting protein (Whey Protein powder) and carbohydrate source (Dextrose/Maltodextrin) to kick-start muscle recovery and reduce DOMS (delayed onset muscle soreness) after training, as the muscles are severely depleted and will absorb just about anything you throw at it.
For the hardcore cyclists, one might want to consider supplementing your diet with Creatine and Glutamine, they DO make a difference in performance and recovery IMO.
But all in all, a 'clean' diet is the solid foundation. I, for one find a noticeable difference in stamina from eating wholemeal bread and eggs compared to croissant and bacon before hitting the treadmill.
cheers for your input mate.
Post-training, anything that provides fluids, some carbohydrates +/- protein is going to be fine. Aim to get something into you in the first 30-60 minutes post-exercise.
And yes, chocolate milk is a surprisingly excellent choice.
To my best research, those are mostly simple sugars,
definitely give you an energy boost and an exhausting ride,
some contain vitamins, electrolytes - help rehydrate, especially after much water loss,
but a true recovery would come from some protein.
Meal? good idea, as long as it is not too heavy, then you are pulling blood from your leg muscles,
to "address the digestion"
I found this:
right after intense cyclins, the best meals are egg white omlet (not deeply fried), perhaps half a toast,
if you have an option, a protein drink (WPI not WPC - WPC has loads of additional fat and carbs) - you will have time for carb loading later
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