I've been out of the racing and hard training game for some time. Getting back going again and out of pure laziness, was wondering if the smarty-pants' of the forum could get me up to speed on post run replenishing science. I doubt there is a tremendous change in what I was doing 10 years ago but I know in this ever evolving field, there is bound to be some. Specifically, I'm looking for what percentage of protein and carbs in recovery drinks seems to be the most effective. What type of carb or protein. Just anything that might be appropriate. Much thanks in advance!!
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Re: Post run nutrition [SpencerDC]
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How long are your runs?
Re: Post run nutrition [jimatbeyond]
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Re: Post run nutrition [SpencerDC]
[ In reply to ]
I have been using Endurox R4 for years. For an all-around product, I love it. However...
The world is pivoting to whole chocolate milk as the perfect recovery drink from heaven. It is wonderful. I keep some chocolate milk in the house for runs from home. If I am driving to my run, or at a race, I will bring R4 mix because it does not need to be kept cold.
The secret is whole milk... don't get any of that skim or 2% junk. Whole chocolate milk tastes so good that it will make you look forward to your runs and excuse to drink it.
The world is pivoting to whole chocolate milk as the perfect recovery drink from heaven. It is wonderful. I keep some chocolate milk in the house for runs from home. If I am driving to my run, or at a race, I will bring R4 mix because it does not need to be kept cold.
The secret is whole milk... don't get any of that skim or 2% junk. Whole chocolate milk tastes so good that it will make you look forward to your runs and excuse to drink it.
Re: Post run nutrition [exxxviii]
[ In reply to ]
I love Endurox also as it's my go-to.
Chocolate milk is good but a little rich for me. I use it on occasion.
Chocolate milk is good but a little rich for me. I use it on occasion.
Re: Post run nutrition [SpencerDC]
[ In reply to ]
All the "recovery" foods are nonsense. Yes you should refuel after a long run. No you don't need a special drink to do it. Finish your run, make sure you drink some water, and have a meal. Don't wait too long. It really is that easy. It's far cheaper, it's whole foods so it's better for you, and it tastes way better.
Re: Post run nutrition [SpencerDC]
[ In reply to ]
Eat a sandwich.
Re: Post run nutrition [jimatbeyond]
[ In reply to ]
fast digesting protein + carbs
so whey protein or egg whites + some bread or high GI fruit for me
if you dont workout multiple times a day or lay around the rest of it then that matters less
so whey protein or egg whites + some bread or high GI fruit for me
if you dont workout multiple times a day or lay around the rest of it then that matters less
Re: Post run nutrition [SpencerDC]
[ In reply to ]
Thanks for the responses
Re: Post run nutrition [SpencerDC]
[ In reply to ]
I take a protein shake after all my runs and bike sessions.
Washed up footy player turned Triathlete.
Washed up footy player turned Triathlete.
Re: Post run nutrition [SpencerDC]
[ In reply to ]
Chocolate milk is my favourite. Or beer if it’s been a particularly long and hard run in hot weather
the world's still turning? >>>>>>> the world's still turning
the world's still turning? >>>>>>> the world's still turning
I always make a recovery shake and got into the habit of only using whole foods years ago. Protein powder is really awful stuff and overpriced, you can get way more quality protein for a lot cheaper. Mines usually
Frozen fruit
A little spinach or kale (Dont use stem on kale and only a little)
Ginger ( Thumb sized piece, soothes stomach)
Protein (Tofu, hardboiled eggs w/shell, raw egg, lentils/beans)
Almond butter (not a lot)
High protein almondmilk
Pretty simple and is packed with nutrients and minerals. I squeeze a lemon or orange in there sometimes, easy peezy
Strava
Frozen fruit
A little spinach or kale (Dont use stem on kale and only a little)
Ginger ( Thumb sized piece, soothes stomach)
Protein (Tofu, hardboiled eggs w/shell, raw egg, lentils/beans)
Almond butter (not a lot)
High protein almondmilk
Pretty simple and is packed with nutrients and minerals. I squeeze a lemon or orange in there sometimes, easy peezy
Strava