I usually bring protein shakes for post race quick recovery shake, sometimes (rarely) bagels. Since I live in NY it takes a while before I can get home and eat a proper meal (usually 30min-1hr ride post race) plus I usually hang around to watch the other races. I’ve been thinking of switching to m…

I take a post workout recovery shake after anything more than a recovery ride and I believe it offers me benefits. Hard to prove scientifically but I am happy. What is the worst that can happen if you take a shake?

[image] John_Hallas: What is the worst that can happen if you take a shake? I mean, if it was me, I’d try to take it back :woozy_face: And, yeah, you can just store your chocolate milk with an ice pack, or in a thermos, or in a cooler. and I’m not crazy to ride to a race, race, and then try…

I take a protein shake after every tough ride. I use a hydrolyse protein (30g protein/serve) and then make up the carbs myself, sometimes with just rice milk (30g carbs) on bigger rides I add maltodextrin based on ride kJ, how many carbs during etc. I like to have the flexibility of changing the a…

There’s definitively some conflicting info out there but I feel I’ve heard consistently (including the TR podcast with Amber) that a recovery shake after a hard workout is very beneficial and a 3:1 or 4:1 Carb to protein intake with the carbs being a high GI index like Maltodextrin or similar spikes…

+1 on the Thermos Chocolate milk is cheaper than a fancy recovery shake mix, and has nearly identical nutrient benefits. A nice 3:1 Carb to protein ratio, and cost savings works for me!

[image] Recovery Drinks - 4:1 Carb / Protein Ratio Nutrition There are so many good choices out there. Just look for that ratio, preferably 4:1. I try to avoid brands that include a lot of additives, fillers, and antioxidants. A simple formula that I like is to add plain w…

The problem is no one in New York have cars, so cooler and such are out of the question. Subway or biking is the way to get to races, the latter tends to be faster and more efficient. Chocolate milk is hard to come by, specially races around here are at 6 am, finding a bodega is a scavenger hunt a…

For recovery honestly…what’s wrong with a chocolate bar and beef jerky? Make a 4:1 ratio out of it.No need for refrigeration. Sure it may not get absorbed QUITE as quickly as a completely liquid meal, you can just jam it in a saddle bag or backpack. Sometimes I think people get too worked up over…

One gel 20 min before start. Sometimes I’ll do a gel right at the start line. I won’t eat or drink in the race if it’s under an hour and it’s not hot. Eat everything I can afterwards in a carb centric manner. :slight_smile:

I like the BSN Syntha. good ratio of protein to carb, can always add carbs. One of the best tasting whey protein powders out there! I have it after almost every ride, except the easiest recovery rides.

TrainerRoad

Thoughts about post race recovery shake

Nutrition

matthew.weigel March 13, 2019, 6:23pm 13

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