glycogen repletion post ride drink

[masking_agent]

any recommendations on which mixture of glycogen drink to take post ride ?

 

[Tapeworm]

Choc or flavoured milk seems to work well.

 

[brianf7]

After the World champs in Geelong I noted a lot of riders drinking a 250 ml iced coffee. dont know if it works but I am told by X spurts (phisiologist) 200ml of milk will help muscles recover quicker and cafeen will put glycogen back quickly.

if it works it good

 

[masking_agent]

really ? wow ? thanks I'll try it

 

[Tapeworm]

750ml iced coffee seems to work well for me. Probably more sugar than required but recovery and muscle growth works well.

 

[marathon marke]

750ml iced coffee seems to work well for me. Probably more sugar than required but recovery and muscle growth works well.

So you add sugar, right? But how is the coffee itself actually helping recovery and muscle growth?

 

[Race Radio]

Bourbon....on the rocks.

 

[forty four]

all depending on how serious you. i could offer some advice pm me if interested.

 

[Tapeworm]

So you add sugar, right? But how is the coffee itself actually helping recovery and muscle growth?

No, premade, bought at store. Coffee helps because it tastes nice.

 

[marathon marke]

No, premade, bought at store. Coffee helps because it tastes nice.

So aside from the good coffee taste (which I love myself ), in essence we are talking about drinking nothing more than sugar water as a recovery drink, right?

 

[JayKosta]

Coffee with sugar, or caffeinated soda (e.g. Coke or Pepsi) is used by many for the carbs in the sugar, and the stimulant of the caffeine. The stimulant can be helpful if there is another event happening soon.

After a ride (or other workout) I use whey protein powder mixed with Gatorade.
Carbs from the GA, and protein from the whey for muscle rebuilding.

CLIF bars also seem like a good option during or after a long ride.

Jay Kosta
Endwell NY USA

 

[oldborn]

After a ride (or other workout) I use whey protein powder mixed with Gatorade.
Carbs from the GA, and protein from the whey for muscle rebuilding.
Jay Kosta
Endwell NY USA

Do we really need whey protein or any other protein suplement for cycling?
Is cycling activty which damage our muscles so hard that we need whey?
If we are going to let our body to eat itself by "eating" muscles, it is too late for any suplement. IMHO it is extremis.
I am not sure for Kilo or 100m, 200m riders, but for endurance riders

As Tapeworm said before, chocolate milk is "new" stuff, for five years on someone would say cat **** is excellent way to replenish our glygocen

 

[Tapeworm]

Bingo. But plain milk And a small handful of lollies would probably work just as well.

 

[JayKosta]

Do we really need whey protein or any other protein suplement for cycling?
Is cycling activty which damage our muscles so hard that we need whey?
If we are going to let our body to eat itself by "eating" muscles, it is too late for any suplement. IMHO it is extremis.
I am not sure for Kilo or 100m, 200m riders, but for endurance riders

As Tapeworm said before, chocolate milk is "new" stuff, for five years on someone would say cat **** is excellent way to replenish our glygocen

============================================
My view is that if there is 'next day muscles soreness' after an exercise session, then some deliberate immediate post-exercise protein intake (whatever form you choose) might be helpful.

If you don't have next-day muscle concerns, then it's probably not needed.

I use whey protein because it is convenient and inexpensive. Also the amount I use is a single 20 gram serving - I don't think high amounts of protein are needed except perhaps if intensive muscle work has been done.

Jay Kosta
Endwell NY USA

 

[Granville57]

So you add sugar, right? But how is the coffee itself actually helping recovery and muscle growth?

There have been a number of studies suggesting that caffeine aids in the replenishment of glycogen when combined with carbohydrates, along with other benefits.
http://www.sciencedaily.com/releases/2008/07/080701083456.htm

Here's probably more science than you ever wanted on the topic:
http://jcem.endojournals.org/cgi/reprint/85/6/2170.pdf

I suppose I'm in the severe minority of cyclists because I don't really care for caffeine—never have. I could never drink coffee before, during or after a ride or race. I also stopped drinking milk when I was about five. I never understood the appeal.

Although I don't really buy into the claims of most pre-packaged, bar-coded sports drinks, the one exception to that, for me, is Endurox R4 powdered mix.
I love that stuff!

It contains the highly touted (destined to change, no doubt) 4:1 ratio of carbohydrates to protein. Again, combining protein with carbs is said to aid in glycogen storage. They recommend two scoops with 12oz of water but I usually double that after a long ride. If its really warm and I've been for out for 5 to 6 hours, I'll usually fill a 1.5 liter bottle and add six scoops. I'll drink two-thirds of the bottle when I get home, and then finish the rest after a shower.

If it's been really hot and I feel extra depleted, I'll sometimes drink some regular Gatorade diluted by 50% with water shortly before bed. I then keep the bottle close by so that if I wake up in the middle of the night, I can hydrate again immediately.

Following that regimen, some of my strongest rides have actually taken place the day after putting in 100 miles/160km or more.

So it works for me.

 

[brianf7]

So you add sugar, right? But how is the coffee itself actually helping recovery and muscle growth?

The experts say caffeen replaces glycogen quickly dont know if that is correct but if you have to drive home after a bike race the coffee helps to stop you falling asleep.
the protine in 200ml of milk is what you need dont add sugar you buy it ready made and sweetened.
you have pleanty of carbs in the fruit bars and sport drink so no need to spend big $$$ on fancy recovery drinks
ice coffee will help for sure. Whatever your poison it has to taste good or you dont drink it.

 

[Granville57]

Here's another one that I'm very fond of:

If I've been out on a long, hard ride (especially in warm weather) and feel the immediate need for more replenishment that just water and "powder" (as in my previous post) then I fire up the blender. I use rice milk for a base, then add one to two bananas, and good handful of berries, and maybe some whey protein. I either freeze the bananas ahead of time or add ice. Sometimes I'll substitute a large dollop of almond, cashew or peanut butter instead of the extra berries.

If I'm really spent and not eating a full meal within a couple of hours, I'll top that blender off and slowly consume the whole thing!

Mmmmm...

 

[oldborn]

I use whey protein because it is convenient and inexpensive

Well say that for army of dumm bodybuilders here

Also the amount I use is a single 20 gram serving - I don't think high amounts of protein are needed except perhaps if intensive muscle work has been done.

Agree 100% on that Dude.
IMHO and FYI, 20 gram serving would be fine in some way, as we know that anything less than 0,5 gram per kg after some moderate muscle work has just placebo effect.

Jay Kosta Endwell NY USA

Nothing to quote here

 

[JayKosta]

Regarding my mention of a 20 gram serving of protein - I base that amount on info from this journal article -
http://www.ajcn.org/content/89/1/161.abstract

Does anyone know where the idea that
"anything less than 0,5 gram per kg after some moderate muscle work has just placebo effect."
came from? I've not seen that mentioned before.

As for expense, I buy from Walmart - 2 pounds for about $16, and that gives me about 30+ servings, so around $0.50 per serving.

Jay Kosta
Endwell NY USA

 

[Archibald]

have seen the 4:1 ratio of carb: protein for some time now
I use the High5 4:1 energy mix in one bidon on long rides (the other is just water)
Afterwards, I use the school of thought that suggests to consume around 20-24gms of protein within 20mins of finishing "medium to intense exercise lasting over an hour", then a full meal within 2hours
SiS Rego (recovery) mix in soya milk (300ml) straight after a good long ride, then go shower, change, relax and eat a good breakfast or lunch is how I work that long ride on a saturday morning. I include a good coffee in that, but that has nothing to do with the recovery, just nice to sit with a quality coffee...

as far as i'm aware, caffeine is a stimulant that, while being a diuretic (and hindering hydration), does assist with the transfer of fat into glycogen. In itself, it provides no "carbs" itself, but assists in the process of breaking down fat cells to help feed your muscles...

 

[oldborn]

Regarding my mention of a 20 gram serving of protein - I base that amount on info from this journal article -
http://www.ajcn.org/content/89/1/161.abstract

IMHO, i am not sure it is relevant. We are talking about two things here; Does protein helps faster replenishment of glycogen, and second does small amounts of protein suplement helps muscle recovery after moderate leg exercise.

Does anyone know where the idea that
"anything less than 0,5 gram per kg after some moderate muscle work has just placebo effect."
came from? I've not seen that mentioned before.

No you did not mention it, i just thought that i should mention it.
We have some thoughts that protein in that amounts does not help at all in muscle recovery.

As for expense, I buy from Walmart - 2 pounds for about $16, and that gives me about 30+ servings, so around $0.50 per serving.

Is it cheaper in California? I mean Arnie as a Governor

 

[JayKosta]

IMHO, i am not sure it is relevant. We are talking about two things here; Does protein helps faster replenishment of glycogen, and second does small amounts of protein suplement helps muscle recovery after moderate leg exercise.
...

==========================================
Specifically for 'glycogen replacement', I agree that protein might not be a concern (other than for general nutrition).

My mention of protein is in the context of overall 'muscle maintenance'.
Protein might not be needed if nothing more than non-taxing muscle use has been done, but even then I think the real indicator is if 'next day soreness' happens.

Jay Kosta
Endwell NY USA

 

[Vegan Dave]

Well, if the goal is to replace muscle glycogen, then the focus should be on carbs, no?

Apparently caffeine is helpful in the uptake.

A small amount of protein is also helpful, i've seen the ratio at 7:1 on some circles, and that makes more sense to me - given that glycogen replacement is the goal, not amino acid absorption. If anything, protein (as well as fats and fiber) will slow the digestive process, so it really stands to reason that carbs should be the primary focus... I generally go for pasta with tomato sauce, and then consider protein in a later meal.

One other tip: don't eat too much...another thing that slows down digestion/absorption is trying to eat too much at once. Not sure what to suggest, but between 600-1200 calories seems reasonable. Eat a simple, quick-to-digest carb-based meal, and then maybe something more substantial an hour or two later when hungry again.

I've got my recovery down pretty good, now if only i had the aerobic engine of my some of my competitors!!

 

[oldborn]

have seen the 4:1 ratio of carb: protein for some time now
I use the High5 4:1 energy mix in one bidon on long rides (the other is just water)
Afterwards, I use the school of thought that suggests to consume around 20-24gms of protein within 20mins of finishing "medium to intense exercise lasting over an hour", then a full meal within 2hours
SiS Rego (recovery) mix in soya milk (300ml) straight after a good long ride, then go shower, change, relax and eat a good breakfast or lunch is how I work that long ride on a saturday morning. I include a good coffee in that, but that has nothing to do with the recovery, just nice to sit with a quality coffee...

as far as i'm aware, caffeine is a stimulant that, while being a diuretic (and hindering hydration), does assist with the transfer of fat into glycogen. In itself, it provides no "carbs" itself, but assists in the process of breaking down fat cells to help feed your muscles...

Archie you can eat what ever you like on Tour of Flanders. Wish you luck, and take some good Belgium beer at the finish line

 

[oncehadhair]

Save your money and just eat a decent normal meal that is high in carbohydrates.
And drink water.