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Supplements/Recovery Drinks

LloydyLloydy
edited January 2012 in General
Due to the impending trip to France I have increased my training in order to shed some weight and to increase my fitness (I think I will need it!!).

Weather isnt great, and I am a bit of a girl if it is cold and/or wet, so I have started spinning classes and also bought a turbo trainer. I am trying to ride as much as possible during the week (turbo and spinning - 40 min - 60 min sessions) then will ride on a Sunday with the Club.

I have never really been into supplements or such like, but understand that my body will probably need all the help it can get. Do you guys recommend anything, or is it a no no?

Cheers

Mark

Comments

  • geoffggeoffg
    unless you are a top pro my opinion is that supplements are in the main unnecessary. good exercise, balanced training and rest/recovery with reasonable portions of protein after exercise are the best approach. Good hydration, a liter per hour in warm,hot weather and perhaps a recovery drink (many on market) directly after a hard session should see you o.k.
    everyone has their take on this, but just get the right training schedule and build up to your event. Don't overcook it at the start.

    have fun
  • skeldersskelders
    REGO drinks for recoveryafter a 'robbie beasting'
    and then energy drink during your ride. is it necessary? I dunno... but when i'm chewing my handle bars clinging on to Robbie or MC or Jezz or Phil's wheel... a caffeine gel washed down with energy drink.... certainly helps!!


    there is of course EPO ;-)
  • LloydyLloydy
    Well..... After my first turbo session I think I need some practice!!!

    My god I found that tough!!

    You have both confirmed my suspicions :0). Kew hydrated and fuelled during the ride is the way forward.

    Will look into those REGO drinks though.

    Thanks :0)
  • Theo-saurusTheo-saurus
    It shouldn't matter what you have for recovery as long as it has a good protien content, just have it within 20 minutes after training or racing
    I just have a pint of milk after a race
  • mwyermwyer
    Hi,

    I agree with Geoff and Theo. Eat and drink plenty during and after riding. Don't get caught out on rest days though, remember to cut back your intake then or the weight loss will take longer.

    A good recovery drink - 1 pint skimmed milk, banana and chocolate powder blended together. Just as good as commerical products and much cheaper. Stick it in the fridge before you go so that it's ready for as soon as you get back. Just eating a banana with the milk is just as good but chocolate always tastes better!

    Mark.
  • LloydyLloydy
    Great advice guys, thanks.

    That drink sounds rather tasty... Think I will try that tomorrow :0)
  • Gavin BGavin B
    Gents

    So do you need Carbs before and during the ride and protien after?

    Suunto HRM's any good?

    Gavin
  • LloydyLloydy
    No idea about Suunto HRM's, I just picked up a basic Polar one from Argos for under £40 - does what it says on the tin, nothing more, nothing less
  • ShaunShaun
    edited January 2012
    "So do you need Carbs before and during the ride and protien after?"
    Generally, yes.

    It's mostly accepted that the protein after a ride should be taken with carbs in a certain ratio. 1:3 / 1:4 is often quoted. E.g. 25g protein with 100g carbs. I agree with the others that taking this straight after exercise (within 20 minutes) can be quite beneficial if you're riding day after day. Note that if you're NOT riding day after day then it doesn't really matter that much.

    I'm not that fond of drinking pints of milk so I go another route. I buy vanilla whey protein (which is quite cheap when purchased in bulk) and neck 25-30g of protein that way, along with fruit / juice / pre-prepared pasta salad. Often, that's about all I can stomach after a long ride. Then shower and a short lie down (half-an-hour) and then more food such as a protein rich main meal.

    I think that commercial energy drinks / gels / bars etc. are worth it for on the bike use (only when you're riding hard, though) as their energy density to carrying size and convenience can't be beaten. Commercial recovery products (such as REGO) are over-priced IMO and you've got cheaper and possibly better options available that can easily be prepared in the home environment.

    Regarding the OPs question about supplements, I take two. I take a multi-vitamin (tbh, mostly for good luck!) and I also use flax oil for a daily shot of omega 3/6/9. (It's very difficult to get enough omega 3/6/9 unless you eat a lot of oily fish). I don't know if it makes a lot of difference, but the flax oil tastes nice on my muesli!

    Shaun
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