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Need input on protien drinks.(8 posts)

Need input on protien drinks.jjay
Aug 27, 2001 10:31 AM
Talked with some guys at the gym today. They advised me to use a protien drink after my rides to help muscle recovery. I want to hear the opinion of some cyclists. I take everything I hear at the gym with a grain of salt because most of those guys are after different results than me. My main fear with protein drinks is gaining weight. Would these drinks be beneficial for my cycling without causing me to gain weight?
Funny you should ask...Mel Erickson
Aug 27, 2001 10:43 AM
I've been looking into this lately. Gym rats and cyclists have different goals in mind and have different needs. For cyclists the important thing after a hard ride is to replenish glycogen stores and repair/build muscle. The preferred method is to eat or drink at least 100 grams of carbs within 4 hours of completing the ride, the sooner the better. In addition you want about 25-35 grams of protein to repair damage and build muscle. This is a 3 or 4 to one ration, carbs to protein. How you get it is up to you. You can go hi tech with products like Endurox, etc. or low tech with fruit and soy milk. In addition, eat a normal, well balanced diet and get the right amount of calories and fat, protein, carbohydrate percentages. You shouldn't have to worry about bulking up with to much muscle or weight gain with this regimen.
Mel's right, but you might need even more food...PdxMark
Aug 27, 2001 11:32 AM
I agree with you about the mix of carbs & protein (and even a little fat, too), but I think the total amounts needed may vary. Our glycogen stores can amount to about 1000-1500 or 1500-2000 calories (I forget which range), so it seems the extent of glycogen depletion at the end of a ride could warrant even more calories to top off...

With a gram of carbo (or protein) being about 4 calories, the 125 gms of replenishment amounts to 500 calories... a nice conservative recovery... but maybe not enough to replace what you've burned... of course, it all depends on how long you rode, how fast, and how much you ate along the way...

So Mel, can you explain why complex carbs are better than simple sugars?

Finally, after some long rides, I'll sometimes drink the Cytomax Recovery stuff (protein & carb mix). Normal food would do the same, of course, but the mix is an easy & mindless way to get close to the right mix of food after a ride when I am seldom motivated to rummage though the kitchen.
WellMel Erickson
Aug 28, 2001 6:15 AM
That's why I also recommended a regular meal with appropriate calories for the level and intensity of exercise you're doing. Also, from what I understand your body can replenish glycogen stores at a faster rate right after a ride but can't fully replenish those stores in the 4 hour window of highest replenishment rate. You'll obviously need more food and your body will replenish by your next ride (unless you're a pro riding the TdF or something similar). Simple vs. complex, well, simple sugars give you a short, relatively intense burst of energy, followed by a low. You get a real high and low pattern (how your body reacts with insulin to convert the sugars is tied into this). Complex sugars don't produce this exaggerated yo-yo effect. Energy levels rise more gradually and stay there longer. You may not experience as great a peak but you also avoid the deep valleys.
see the linkHaiku d'état
Aug 27, 2001 11:33 AM
http://www.ultracycling.com/training/recovery_ld_cyclists_part1.html
Great link... by Ed Burke... thanks <nm>PdxMark
Aug 27, 2001 12:13 PM
Re: protein drinkspfw2
Aug 27, 2001 8:51 PM
Every bodybuilding magazine will say that when taking your post workout protein you must include carbs as this will increase the protein uptake by the body.
If you read a running or cycling magazine though, you will get the advice that when taking your post ride carbs you will increase their effectiveness by including some protein.
Without comparing brutal/fast twitch muscle destroying (which is the goal of bodybuilding workouts)exercise to sustained slow twitch muscle fibre exercise (with some muscle breakdown, but only collaterally) I think that a balanced intake of carbs and protein, whether it be in the form of supplements or steak and veggies, is a sound idea.
Or you could do what everyone else does and go to Krispy Kreme.
re: Need input on protien drinks.TiDie
Aug 28, 2001 5:11 AM
I started using Endurex R4 as my recovery drink this year and I'm amazed at how well it works. I had done some pretty nasty rides where I could barely walk afterwards. On days when I drank the Endurox R4 I was pretty well recovered the next day. Supposedly the combination of Protein and Carbs helps your body produce more insulin and growth hormone, both of which help your body recover and repair your muscles.