Chocolate milk.

Cold Becks and an egg-white omlette.

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´Get the most aero and light bike you can get. With the aero advantage you can be saving minutes and with the weight advantage you can be saving seconds. In a race against the clock both matter.´

BMANX

Isn't the point of the recovery drink to replenish glycogen(Carbs)? Why skimp out on them?

I go for Carnation Instant Breakfast

Low fat chocolate milk. Tasty and inexpensive.

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18x Ironman, 3x Hawaii
US Army (Ret.), Vietnam Vet ('71-'72)

couldn't help it.. ;)

Seriously though, +1 on the chocolate milk.

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~Rob
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"The truth hurts."

there is no need to take protein if you aren't taking carbs. Carbs first, protein second if you want to recover.

why do you think cell tech works so well for body builders? Look at all those carbs

http://www.proflexsports.com/...P/PROD/MTECH/MTECH49

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Ride Scoozy Electric Bicycles
http://www.RideScoozy.com

+2 low or no fat Choc milk, plus some vitamin rich fruit
Protein, carbs, calcium, antioxidants, and vitamins

+1 Great mix of protein and carbs.

What you want is a 3:1 ratio of carbs to protein.

I find it's just easier to use something like Hammer Nutrition Recoverite. It has everything you need, and can be mixed up and drank right after your workout. Then you can take your time getting a 'real' meal together.

Yes, I am sponsored by Hammer Nutrition, so mention that customer # 30079 referred you and receive 15% off your first order.

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Ride Scoozy Electric Bicycles
http://www.RideScoozy.com

Yep! chocolate milk can do the trick....but that's got carbs. BTW, carbs are the primary concern in your recovery drink...however if you are hoping to drop some bodyfat and are keeping carbs low, then I suggest that you use what I use. Whey Protein Concentrate in skim milk. The milk adds a small amount of carbs but not too much.

I really don't think carbs are the be-all and end-all.

Your body doesn't "need" carbs to survive. You can take in fat and protein and surely but slowly, through gluconeogenesis, you will be able to resynthesize muscular glycogen stores.

If he's training Maffetone method, once per day, and for durations less than 90 minutes, he does not need much carbohydrate. I got lots of success by avoiding too much carb post workout. I usually go with 15-20 grams of carbs and 40 grams of protein during that method.

Of course, your individual mileage may vary. If you're training twice a day and with intensity, you will need to up the carb intake, but for the Maffetone method, I don't think you need much, especially if you are limiting yourself to once a day, 90mins maximum training.

A good beer or chocolate milk

beer actually has a good carb balance but not much in the way of protein.

chocolate milk mixed with some protein is a nice balanced recovery along with some fruit (banana, strawberry, etc.)

Isn't the point of the recovery drink to replenish glycogen(Carbs)? Why skimp out on them?

I go for Carnation Instant Breakfast

Bingo!

Carnation Instant Breakfast(in milk) or Chocolate Milk was always a favorite of mine and I have seen some studies that would back that up.

Carbs are key

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Steve Fleck @stevefleck | Blog

Chocolate Milk works great for me. That and a banana will get me till my breakfast....usually instant low sugar oatmeal. I have tried taking a huge protein shake and even eating a big breakfast but no matter what I east I'm always hungry between 9:30 and 10am.....So I figured why take in all those calories from a manufactured shake/big breakfast when I can get the same results from chocolate milk and a banana and spread my calorie intake over the day instead of blowing it at breakfast just to be hungry again a few hours later. I was able to drop a few pounds and still have the same energy levels.

Night time recovery/meal replacement: Low fat choc milk, banana, 1 tbl spoon natural PB, 1 scoop protein, ice. Blend. Drink.

Actually your body does need carbs. If you had a zero carb diet, your body would be hurting.

while working with a sports nutritionist, she wanted me on a little higher protein so had me switch from chocolate milk to a smoothie with whey protein and fruit. Easy to adjust to whatever ration you need.

but one problem: adult humans are not in any way adapted to drink milk. and many studies point to the fact that cow's milk from organic cows or from factory-farmed, hormone and antibiotic-laden cows is not at all healthy for people.

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Where would you want to swim ?

Ketosis!

See this thread and then go enjoy a cold glass of chocolate milk:

http://forum.slowtwitch.com/...string=junk;#2454982

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My business-eBodyboarding.com

Yeah, there is some research that says that, some that goes against it. I think a lot of that has to do with what your ethnic background is, there is major genetics difference in how people deal with cow or any animal milk for that matter.

For those who have an issue with milk, soy milk has tested pretty much the same in the studies that have looked at chocolate milk.

Personal I like Horizons chocolate milk with some glutemine added to it.

Muscle milk is good they were handing out @ Nautica NYC for free I got like 20 bottles from the girl there. That being said I would not pay 3.00 a botttle for it though. I would just drink Chocalate milk.

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Official Polar Ambassador
http://www.google.com/...P7RiWyEVwpunlsc2JtQQ

soy milk
banana
chocolate protein powder
peanut butter
agave nectar

These are just the PETA people trying to get everyone to be vegans. Chocolate milk or a greek style yogurt like Chobani or Oikos are great recovery drinks/food.

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Contemplating a multi-sport comeback

Iskiate.
http://www.runnersworld.com/...47-bebe-defa289c352b

Or Carnation Instant Breakfast.

Or a fruit smoothie w/ soy or whey protein powder added in.

Or beer...

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"Can’t I just start alone? I don’t need a team. All I need is a mechanic and a car!"-Jens Voight http://velonews.competitor.com/...lgem-and-more_108891 "

But I'll be damned if I turn into one of those assholes who spend all his social time staring down at the device instead of looking at and talking to the people I'm (physically) with!


Will not disagree. However, I have been doing this for years and see no down-sides.

However, my fav post ride dirnk is a smoothie with the following:

- Two Bananas
- Frozen Blue Berries
- A few Frozen Strawberries
- Activia or Astro Balken Yogurt
- A small scoop of protein powder
- Either regular milk or soy milk

Blend and drink. Huge, healthy, carbo based calories. If late enough in the day, I'll wash that down with a micro-brew - prefer IPA's!! :)

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Steve Fleck @stevefleck | Blog

Oh jesus, not that bullshit again!!! and we have at least 5 lbs. of spackle like paste glued to on the inside of our intestines too right?

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Damn you people. Go back to your shanties. -Shooter McGavin

instead of activia/astro, see if you can find liberte bio organic fat-free yogurt (i know highland farms in mississauga has it, and i know some of the bigger loblaws/zehrs stores carry it). i don't really care about it being organic, but it has 13g of protein per 2/3 cup 80cal serving vs. about 4g protein/serving for most other yogurts i've found.

the plain is awesome with 2tbsp thompson raisins and 1tbsp of chopped walnuts stirred in, and it makes a perfect substitute for sour cream on chicken fajitas!

cheers!

-mistress k

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ill advised racing inc.

A bowl of cinnamon raisin granola cereal and skim milk.

1/2 lemon lime gatorade and 1/2 green tea

Try a combo of cottage cheese & fruit in the blender. It can get thick so try thinning it out with some skim milk. Add some honey/splenda/cinnamon/cereal for some extra flavor---oh so good

Ovaltine mixed using skim milk.

Sort of like chocolate milk with extra vitamins and minerals, pretty cheap, and easy to find.

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"Human existence is based upon two pillars: Compassion and knowledge. Compassion without knowledge is ineffective; Knowledge without compassion is inhuman." Victor Weisskopf.

What do you guys think about chocolate soy milk. Not for the organic deal but for those of us who are lactose intolerant.

Applesauce, that's what I use and love! It works, I think.

A lot of chocolate milk has HFCS in it - soymilk is healthier than that :-)

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maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

I like to drink one glass of 100% grass fed (absolutely no grain in the cow's diet) raw milk from beef cattle (their milk is not watered down like dairy cattle who were bred to have a higher water content in their milk)

followed by kefir yogurt I make with the same raw milk and kefir grains mixed with frozen bananas, strawberries and blue berries and honey

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wovebike.com | Wove on instagram

I've gone with low fat chocolate milk like a lot of others.

jaretj

Wow sometimes it sucks to live in the city, that sounds great!

I'm not out in the country. Check out the below links to find drop off locations or farmer's markets in your area. A lot of times, bigger cities have the best resources because farms come to these cities for the large population equaling good sales.

http://www.eatwild.com
http://www.localharvest.com

The problem I see on this thread is the use of highly processed foods like Ensure. Sure, I use Recoverite when I'm at the pool after a swim workout, but I'll take some processed maltodextrin and whey protein isolate over the stuff in Ensure or even pasteurized milk with it's denatured proteins, sugars and fats and lack of healthy bacteria.

And as for soy, the FDA allows for a small amount of trypsin inhibitor to exist in the soy sold in the US. It is a myth that the Chinese used soy as a staple in their diet. They used it sparingly. When used in large quantities, such as when using soy as a recovery product, that small amount of trypsin inhibitor has an effect and if the purpose of your recovery is to rebuild and repair muscle, tissue and cells, soy inhibits this recovery process.

Soy is a cheap, subsidized form of protein and Ensure and other industrially produced products are made primarily from soy and corn derivatives. You can eat products created to make use of the over production of subsidized monoculture crops (these products also include grain fed beef, chicken and fish), or you can give your body what it was designed to process.

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wovebike.com | Wove on instagram

+3 on the low fat chco milk

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Member HED, Cervelo, De Soto Mafia

Isn't the point of the recovery drink to replenish glycogen(Carbs)? Why skimp out on them?

I go for Carnation Instant Breakfast

Bingo!

Carnation Instant Breakfast(in milk) or Chocolate Milk was always a favorite of mine and I have seen some studies that would back that up.

Carbs are key
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x3,4,5

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Train safe & smart
Bob

1/2 cup oats, 1/2 banana, 3/4 cup choco milk, 1tsp pb. Blend it and drink

How long does a workout need to be until you consider using a recovery drink? Does a 30 minute recovery run warrant a bolus of carbs afterwards? Maybe just a smaller bolus?

FWIW, I also use chocolate milk.

I would consider a recovery drink after a hard 1 hour swim, a 1 hour run, and a 1:30 bike ride

I would say I would use this type drink after any of those and longer workouts, but on the longer workout days I would just up my calories throughout the rest of my meals.

I like to drop a Nuun in a beer, shotgun it before the fizz reaches the top and then chug a pint of whole milk to wash it down. Carbs, protein, electrolytes, and I'll usually pass out right afterwards, so sleep. The fourfecta of recovery.

Wow - thanks for all the replies everyone. It's interesting that choco milk got mentioned the most - I'll have to try it. :O)

The Maffetone Method of training is basically an aerobic type of training which teaches the body to burn a higher percentage of fats for energy as opposed to burning mostly sugar. Hence Maffetone recommends that more proteins and fats are consumed as opposed as opposed to high sugar foods. He also has a two week test which avoids most carbs and is focussed on mainly proteins and fats in order to find out if you are carbohydrate intolerant. My wife is off work this week but I will try it when she goes back to work. I'll be sure to post my experience.

In regards to my training: I have only been training for 2 months after a long absence ( did lots of tri's in late 80's when I was a teenager and ran a bit in about 2004/2005 but ended up with shin splints hence the use of the Maffetone approach ). My training now last for an hour which consists of cycling to a nearby field consisting of football pitches, running a few laps there and then riding home again. At a guess the ride is about 10K and the run maybe 2 or 3K - not big distances but enough to be starting out on I think especially doing MAF.

As an aside in the 2 months that I have been doing MAF my resting heart rate has fallen from about 67 to about 58 so that really means that my pace at 138 bpm is increasing. MAF is fun. Try it. :O)

Thanks again for all your posts and I'll try most options given.

Edit: Just to add that I also try to walk for 45 minutes on days when I don't do my hour training or when I have my rest day as it helps build the smaller aerobic muscle fibres.

No-one has actually given a link to this study on chocolate milk as a recovery drink.
http://www.milknewsroom.com/...r_chocmilk_study.pdf

It's my drink of choice as well.

Also, the idea that soy is totally hypo-allergenic is false. I'm certainly not very tolerant to soy, even though I was vegetarian for years I had to avoid it.

Also, the idea that Ensure is bad because it has HFCS (corn-syrup) is interesting because it seems to be coming from the same people who are advocating soy products, and the vanilla and chocolate soy milks (the kind most people can stand to drink when they're first starting on soymilk) are hugely high in sugars of various sorts.

I will, however, be drinking a big glass of soymilk at 5am on IMC morning, as one of the effects it has on me is to clear out my system. :)

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I have just finished my first tri- IMC '09!

guess i'll stick with peanut butter banana and blueberry yogurt.

I do chocolate soy milk also. Its great. Has a tad less protein than cow's milk though. I like to toss in a bannana/peanut butter/scoop of protein sometimes just for kicks, but usually its just a glass of choco soy milk.

Its cheaper than cow's milk and I like to believe a tad healthier and easier on my stomach. I've never had lactose intollerance issues though. I almost went back to drinking cows milk just becuase the anti-dairy people piss me off so much. Stupid freaks.

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So, all of you that are drinking chocolate milk, whatre you using as mix? Ovaltine or what? Also, you all are specifying low fat/ skim but I drink whole milk and just can not drink anything else. Im 6'3" and 145 and have a metabolism thats insane. Im assuming Ill be good mixing up some chocolate with the whole as my recovery drink? If choco milk is the best recovery drink out there, Ill be extremely happy as Ill spend so much less on milk and mix than the special mixes and stuff.

Bourbon by the bottle

i thought the whole point was to have high gylcemic index foods, why is everyone here saying they drink milk? it is very low glycemic even with the obscene amount of sugar that is in junk food like chocolate milk

been using choclate milk as other have mentioned but have also used some non home made non traditional recovery drinks in ensure or slim fast when i am on the road and can't get my hands on chocalate milk, both work well, if you are looking to cut the carbs slimfast is probably better

protein whey isolate with either:

water-if you dont want carbs
milk- if you want a few carbs
chocolate milk- if you want a good amount of carbs or just love the good ole taste of it

or if you could eat normally that would probably be a better option. sometimes making a quick shake before hitting the shower is more effective.

Ovaltine Rich Chocolate with skim milk.*,** I've been a runner my whole life (speed crawler, much to my parents' dismay), drank the stuff my whole life, & I just never recover from intense workouts the same without the stuff. (Occasionally, beer for a quick carb infusion, when I feel like I can't handle the intense chocolate flavor.) It's become crucial since I took up ultras and tris.

* You can def go for the whole milk stuff, but you're probably going to want fewer scoops, since it'll taste a lot creamier with whole to begin with (but that cuts the nutrients you're pulling from mixing the powder in).
** The other flavors (& syrups -ick!) don't have the same nutrient balance, don't seem to have the same effect & don't taste as good.