I make a recovery shake suggested by Joe Friel in “Paleo Diet for Athletes”, but only after long or particularly hard efforts. 90 minutes is the minimum before I take a “shake”, and there needs to be at least some significant Sweet-Spot level work before I take a shake. If I go over 2-hours of just endurance, then I’ll take a shake as well. Based on length and effort and calculated calorie burn, I’ll adjust the amount of sugar I add to my shake. For a 3-hour ride with some climbing and intensity, I may add 3TBSP of dextrose, but for a 2-hour endurance ride, I may not add any. Gives me some flexibility with the calorie and sugar load based on the effort.
Otherwise, I’ll just drink some OJ or tart cherry juice right after stuff like 60-minute Sweet Spot workouts, and try to get a full meal (almost always breakfast) with good carbs within 30 minutes.
I use Hammer Recoverite after every workout except recovery rides. I don’t have any weight issues so I’d rather completely replenish. Now, whether it is actually giving me any benefit or aiding in recovery . But it’s certainly not hurting my recovery and I’d rather air on the side of caution.
I am also doing SSBHVII and I am terrified of the ‘cumulative fatigue’ so I do the recovery drink after every single workout. I use Endurox R4 (orange flavor). I also prioritize sleep to ensure 8+hr every night and am on a strict “Nate Pearson” diet (lots of carbs; Ezekial cereal + fruit for breakfast, sweet potato/beans/broccoli + leafy greens every day at lunch, then lean protein, whole grains and lots of veggies for dinner).
In my head, I make up the caloric deficit with my regular meals, but there’s too much good science supporting 4:1 ratio during the magic 30 minute window to ignore. I want every single workout to be completed on target and I want to ensure I reap the benefits of all my hard work.
note: I am not concerned with my weight at all. I am staying steady at my weight, but am slowly losing body fat and gaining muscle.
Im having a hard start at SSBHV2. It takes alot of my energy.
Im close to my end power on the end of every training. Thats why i started with the recovery drink just now.
Its like my new ftp kicks me in the butt
Agree with this, even if not chocolate milk. There are plenty of “real food” options out there that are way less expensive than any manufactured drink product, plus you know exactly what’s in them. Even if I added a bunch of aminos to my recovery shake, it’s still way less per serving than the commercial drinks. That said, I keep some of the recovery powders on hand in small quantities for those days where I ride away from home. Then again, nothing stops you from popping into a store for a mini chocolate milk, either.
And, of course, with real food options, it’s pretty easy to manipulate the carb:protein ratio.