Recovery

[mlocke]

One of the simplest ways in which I think I can improve is by paying more attention to recovery after rides.

I have a full time job to which I commute atleast 3 days a week, normally around 4 days so having a nap after riding is out of the question.

I can however help my body by eating the right thing at the right time.

In this regard I have just purchase some Whey Protein as it was going cheap at Holland & Barrett.

I intend on having around half a pint after each ride - commute, club run or race etc

Anybody else have any experience of using these products and do they make any difference?

Thanks

Locky

[-Adam-]

Absolutely, I take on board 40-50g of protein after pretty much every session, as soon as I walk in the door.

Then stretch, then shower, then eat. All in the first 45 mins after your ride. Doing this WILL make you faster, trust me.

Also consider compression tights, they will also help when you can't just sit with your legs up for the rest of the day. Which contrary to popular belief, I can't always do either! Mondays, Tuesdays, and Thursdays I have to train, then get back and go straight to work, but almost always wearing my compression tights. Every little helps, they say. BC call it marginal gains, works for them, works for me, will work for you.

[DavidKennett]

Use protein after all, except very easy rides. Have found Maximuscle's Promax to be good [img]http://www.bodybuildingwarehouse.co.uk/ekmps/shops/kbf1981/images/maximuscle-promax-update.jpg[/img]

[quote]An advanced whey-protein drink for muscle repair, recovery, growth and definition. Promax is perfect for use before and after exercise. Studies show that protein taken at these times stimulates muscle growth more quickly than at any other time.

Britains best selling protein powder! Promax contains the exclusive and special BIOMAXTM protein blend. BIOMAXTM is a unique highly biological active protein utilizing the finest Cross Micro Filtration (CMF), Ionic Whey, Glutamine Peptides and Whey Hydrolosates for superior uptake and absorption by the body. BIOMAXTM was specially formulated to have high BLG levels of around 65% plus.

This is important, as high levels of BLG are bound with high Branch Chain Amino Acid (BCAA) levels contain for maximum recovery and muscle growth. Promax contains high GMP levels for immune boosting and a whopping 19-20g of Glutamine per 100g for optimum recovery, strength and growth. Promax is 99% lactose free.

Research has shown BIOMAXTM protein to be 99% undenatured and have a Biological value of 159+ . This makes it over 100% better than casein, 60% better than egg protein and 50% better than whey protein. Protein digestive enzymes have also been included for superior digestion . Promax is convenient, mixes instantly with water without a blender. Promax is the brand leader that has been voted ''''best testing and mixing'''' protein drink on the market for ''''95 - ''''99, by amateurs and professionals alike!

BIOMAXTM is a unique protein developed by leading sports scientistes for optimum Nitrogen balance and fast digestion. By avoiding common allergenic proteins such as Casein, Milk powder, Egg and Soya, you get a protein powder that is free from stomach upsets, flatulence and other common side effects documented with these cheap proteins. By avoiding Casein you also get fast digestion without bloating, enabling you to consume Promax very near a training session and immediately afterwards, which is so vital for recovery and not possible with cheaper proteins, such as Casein and milk.

Promax has undergone extensive testing to produce 4 great tasting flavours (vanilla, chocolate, strawberry, banana) that are a pleasure to drink and mix instantly with a fork, no messy blenders and no inconvenience.

Promax is an ideal protein source for all athletes, sportsmen and bodybuilders. Promax is also an ideal protein source for the sick and elderly, being an easy to digest protein that will not cause stomach upset or side effects.

Promax contains the digestive enzymes Betadine HCL and Prolase for improved digestion and absorption. Promax also contains good levels of Calcium and higher Potassium than Sodium levels.

Promax now contains NitrogainTM, a unique blend of Glutamine peptides, N-acetyl-cysteine (NAC), L-ornithine-keto-glutarate (OKG) and chromium picolinate, specially choosen for their muscle enhancing, nitrogen increasing and performance enhancing effects.

[mlocke]

[quote="-Adam-"]Also consider compression tights

[Keith]

I'd say definitely use protein after training, although don't go mad. Adam's 40-50g is too much for me. I've found around 30g is suitable for me, otherwise I tend to "bulk up". Depends upon your Metabilic Type.

With a move to an organic diet, I'm currently trying organic hemp protein. It's an acquired taste . I simply haven't found any organic whey protein. Sylv said it looked like I'd filled up my water bottle from a puddle .

[-Adam-]

Hemp = Torture that should be reserved for the days when you skip the last interval.

Following on from Marco's suggestion of using some kind of milk in your post session drink, personally I would avoid this. Adding milk drastically slows the rate at which your body can absorb the goodness of your chosen drink. Immediately post excercise you should be aiming to maximise the speed at which the protein is absorbed. If you are doing back to back hard days, a little protein in some milk as a bedtime drink is perfect. As at this point the slow release nature of adding the milk will mean the protein is delivered into your system gradually through the night, massively aiding night time recovery.

[Keith]

[quote="-Adam-"]Adding milk drastically slows the rate at which your body can absorb the goodness of your chosen drink.

[Dan_K]

I use SIS Rego after longer rides. Seems to help.
How do people rate Rego? Am I just buying in to the marketing hype??!
The contents seem to have a good mix of carbs, protein and vitamins. Tastes good too.

[Andrew G]

I have REGO after races when I remember to put some in a bottle to mix at the HQ. It seems to help and I should use it more, but it's expensive and I'm tight .

[nick de meyer]

I use rego but only 30g max, and i'm trying powerbar recovery. the most we can consume in one go is 30g, if you're having 40-50g in one go then sorry adam but you're just burning money in your hand

[sonic909]

Whats ideal to mix with whey protein then?

The stuff i have is vanilla (supposedly) flavored so i guess i am limited to water or milk?!

What are these recovery bars? Is there any recovery bars with the magic 30g of protein in them?

[sonic909]

HMM... thinking of getting some of these for post commute munchies!

http://www.lucozadeshop.com/product/03492.html

[Sylv]

Also - conveniently a tin of tuna contains 30-35gm of protein - tuna sandwich with olive oil and a bit of salad

[Andrew G]

[quote="sonic909"]HMM... thinking of getting some of these for post commute munchies!

http://www.lucozadeshop.com/product/03492.html

[huw williams]

Cow's milk protein consists of about 80% caseine and 20% Whey. Caseine digestion is a very slow burn process which can take up to an hour to get moving and up to 8 hours to complete whereas Whey digests in about 40mins. Therefore immediately following a hard workout the need for quicker digestion means that Whey-based protein is more suitable. This is also the reason that many athletes now add whey protein during endurance events.

Caseine is still really useful though, it forms a gel in the gut which takes hours to break down, drip-feeding protein and amino acids into the body, making it a popular night-time drink taken just before going to bed, no surprise then that it's favoured by athletes on multi-day events such as stage races. You've probably seen commercial examples of these night-time recovery drinks from SiS (Nocte) amongst others. These contain high amounts of caseine as opposed to drinks like SiS Rego Rapid which is designed for post exercise use and contains more Whey protein for rapid protein synthesis.

So milk, as a high caseine provider can be a very useful drink, just don't rely on it for your quick protein fix and remember it contains saturated fat (if it's not skimmed). Commercially available recovery drinks designed for rapid gastric emptying mixed with cold water are advisable immediately post exercise with milk based shakes used for longer term protein synthesis.

Not all people actually like drinking cow's milk of course and prefer to buy protein in 'isolate' form. If this is you check the manufacturers labels to make sure you are getting what you want, isolates vary greatly in their composition so check its the right one for you based on whether you want fast or slow burn protein.

As to Soy milk - it contains the same amount of protein as regular milk but not from caseine and whey (and of course it has much lower saturated fat than cow's milk). Soy protein digests very favorably, the measure for such things is the 'Protein Digestibility-Corrected Amino Acid Scale' (PDCAAS) which scores both Whey Protein and Soy protein near the top of its chart.