Nutrition and sleep...

so a recovery drink after a training session, dinner, then a protein shake or choco milk before you go to sleep?

its ok, im new to all this. i was an athlete (100m sprinter) before i saw the light...... things were a little different. didnt need the endurance, and i weighed quite a bit more too!!

i used to eat shed loads of protein & carbs, weight sessions after track sessions. lived on chicken for years........

Whether or not the protein consumed post workout is a branded product is irrelevent, make it chicken, make it a natural yoghurt whatever your heart desires. I just recommended a shake as it's cheap and quick!

Weights once per day + cycling twice btw. Three weight sessions would be a toughy!

Either way it is a topic with scope for debate, just do what works for you I guess. This is just some advice to hopefully help out!

I don't disagree with you, I just think people should realise there is more to post-ride nutrition than the instruction to consume a branded protein shake every time. Advice for a recreational cyclist may not be appropriate for someone doing weights 2 or 3 times a day.

The fact that Alex mentions contradictory research demonstrates that it's not cut & dried, and he is open to discussion, so the Sweat Science blog is a good starting point for assessing what's out there. Also http://www.optimumnutrition4sport.com/ has some interesting ideas. While some Bikeradar articles are fine, too often they rely on received wisdom or commonly held assumptions, which doesn't make them right.

I wouldn't take one writer's opinion/findings as 'the truth', each of us should read widely and try to discover what works for them.

Simon the problem is the science you are looking at is not relevent to what I am talking about. Your talking about replenishing glycogen stores and I'm talking about recovering.

Check out this article http://www.bikeradar.com/fitness/article/nutrition-protein-improves-your... everyone knows protein is neccesary to rebuild/repair muscles especially post ride!

And if you look at the last 2 paragraphs of the article you posted he points out some research which points to the contrary of what his original hypothosis was. But he brushes this to the side.

Most important is listen to your body. If your sore or exhausted from cycling you may need more nutrients.

SammyG, what you do is entirely up to you. I'm suggesting people look at the science rather than merely follow what sports products manufacturers suggest.

I don't count calories, I'm not sure it's really necessary for most people. I have a rough idea how much I need to maintain my weight while cycling to work every day. I think carefully about the kind of food I eat, trying to eat more fresh fruit & veg and less processed food (well... most of the time ).

Cheers Simon, but I excercise 2 to 3 times per day including lifting weights.For me personally I have worked out my BMR and then took into account calories burned each day. A good way to do this is to use the following link: http://scoobysworkshop.com/calorie-calculator/

I eat around 4000 calories a day to maintain a 76kg bodyweight at 5'11. If I were to reduce protein or carbohydrate intake I wouldnt be able to recover quick enough to continue with my program.

Some science that might shed a little light on the subject:

http://sweatscience.runnersworld.com/2012/02/overfueling-glycogen-superc...

Na, get something like this much better value! I recommend banana or chocolate!

http://www.discount-supplements.co.uk/sports-supplements-whey-protein-op...

Free shaker aswell!

buy some protein shake. with just milk and cocoa powder you will not be getting enough protein. I have 2 scoops of protein powder (40g's protein) + milk (maybe 9g's of protein).

The milk has simple carbohydrates which boost your insulin levels allowing for the protein to be used by the muscles more readily.

By doing this post cycle you should be helping your legs to rebuild and recover. But you should be constantly feeding your body throughout the day with a healthy mixture of protein and carbs. I try to consume 250g's of protein+ per day with a 40 mile commute and weights 3/4 days per week.

Agree on the protein for the OP, but also loving the milkshake tips thread!

First of all @ Karlos - really pleased you are back on the bike. As someone that missed a number of years of cycling due to health problems I both acknowledge the challenge and can applaud the effort.

Cycling also helped me through the tough time when I lost my mother nigh on a year ago so it is worth its weight in gold in my book.

As for all the comments on chocolate milk - great news! I can justify my chocoholic (spelling?!) tendencies by saying it is a recovery drink! Excellent, can't believe I'd missed that before.

rather than shop bought chocolate milk, try pint of milk, cocoa powder and a banana. mix it up and drink. add some honey if it aint sweet enuff like that.

I've heard that professionals in many different sports (cross-country skiing to marathon runners) drink chocolate milk, or a chocolate shake after exercise. Don't waste your money on the branded stuff.

Pro's can have what they want and they choose chocolate milk (probably in addition to a lot of other stuff) so I think that is a good choice for us mere mortals.

Branded products are not really any better than 'real' food, it's mostly marketing hype.

Some people recommend some quickly absorbed carbs and a small amount of protein is good straight away, e.g. banana milk shake, after exercise. Have a decent meal a short while later. Don't rely too much on the carb content of wheat-based foods, and include lots of fruit and veg (and no, potatoes don't count as one of your 5 a day either). Always, always drink plenty of water.

At first glance, your diet needs more protein - it will fill you up and it is probably what your body is craving at 3am.

I was recommended to leave a 5 hour gap between training and sleep. Not really possible with work and training but significantly helps sleep and body regeneration. Also you need to take on lots of protein post training - nesquik and milk is as good as expensive recovery drinks!

I eat about 4000 calories a day if that helps

Hi Karlos,
I always used to have a thick protien shake and some carbs (High5) before bed and used to sleep fine without the munchies. Having said that my hunger pangs, as you describe, would start the following day and I could have eaten anything that walked past, however, another shake and some carb replenishment and away to go again.
Hope it helps.
Regards

Trikeman.