I know many people successfully use table sugar as the basis for their on the bike fueling mix but I’m wondering about its applicability in a recovery drink.
Is there any reason why it wouldn’t be good in a drink with some whey protein powder to get some calories back in the tank very quickly?
And how long after exercise stops does the body revert to seeing sugar as something bad that screws with your insulin sensitivity?
why not just add a banana or some berries to your recovery shake?
Remember about a decade ago when chocolate milk (which is basically sugar-sweetened milk) was being pushed as an ideal recovery drink? Still works.
There is a roughly 30 min. post-exercise window for enhanced replenishment of glycogen stores, so have your sugar/protein drink fairly soon after riding. You’ll see a lot of pro cyclists being handed a recovery shake either immediately after finishing, or as soon as they get to the team bus.
why not just add a banana or some berries to your recovery shake?
For the same reason people use sugar while on the bike - quicker gastric emptying without the fiber that berries, for instance, would introduce? And I’m not a big fan of bananas.
why not just add a banana or some berries to your recovery shake?
For the same reason people use sugar while on the bike - quicker gastric emptying without the fiber that berries, for instance, would introduce? And I’m not a big fan of bananas.
Is quicker gastric emptying really all that important? Is quick glycogen replenishment even important? If you’re doing two-a-days with intensity in the second session, sure, but…
Milk + sugar or honey is the old school Joe Friel recovery drink. I regularly do milk + maple syrup.
What do you mean by “table sugar?” Refined white sugar, like the little packets from the diner?
We don’t use white sugar at home. We use either raw sugar, honey, or agave syrup; as well as light or dark brown sugar, just for baking
I bought coconut sugar once; that was interesting
What do you mean by “table sugar?” Refined white sugar, like the little packets from the diner?
We don’t use white sugar at home. We use either raw sugar, honey, or agave syrup; as well as light or dark brown sugar, just for baking
I bought coconut sugar once; that was interesting
Yes, refined white sugar.
There’s nothing wrong with table sugar and all the other forms of sugar mentioned are equivalent. Whatever floats your boat.
As for timing, the sooner after exercise the better. And frankly, the more closely you finish the workout fueled and less reliant on a post-workout recovery drink the better.
Most workout don’t need a recovery drink, if they are fueled well intra-workout.
I know many people successfully use table sugar as the basis for their on the bike fueling mix but I’m wondering about its applicability in a recovery drink.
Is there any reason why it wouldn’t be good in a drink with some whey protein powder to get some calories back in the tank very quickly?
And how long after exercise stops does the body revert to seeing sugar as something bad that screws with your insulin sensitivity?
That’s what I used. Glass of milk with sugar and whey protein.
Sugar doesn’t screw with your insulin sensitivity, having high levels of body fat is the main thing that does that, followed by having a low aerobic fitness.
There’s nothing wrong with table sugar and all the other forms of sugar mentioned are equivalent. Whatever floats your boat.
As for timing, the sooner after exercise the better. And frankly, the more closely you finish the workout fueled and less reliant on a post-workout recovery drink the better.
Most workout don’t need a recovery drink, if they are fueled well intra-workout.
Define “better”, pls.
There’s nothing wrong with table sugar and all the other forms of sugar mentioned are equivalent. Whatever floats your boat.
As for timing, the sooner after exercise the better. And frankly, the more closely you finish the workout fueled and less reliant on a post-workout recovery drink the better.
Most workout don’t need a recovery drink, if they are fueled well intra-workout.
Define “better”, pls.
Higher rate of uptake by the muslces for glycogen replacement. As I said above, the better fueled the workout is the more the glycogen is spared, which ultimately results in less “fatigue” / flatness going into the following workout.
“Better” in some context though depends on the goal. So, if the goal is “glycogen” depletion because of a believe that re-uptake is trainable (debatable), or training in a fasted state is beneficial for fat metabolism (marginal), then better in some circumstances might be the opposite of the context I used above.
There’s nothing wrong with table sugar and all the other forms of sugar mentioned are equivalent. Whatever floats your boat.
As for timing, the sooner after exercise the better. And frankly, the more closely you finish the workout fueled and less reliant on a post-workout recovery drink the better.
Most workout don’t need a recovery drink, if they are fueled well intra-workout.
Define “better”, pls.
Higher rate of uptake by the muslces for glycogen replacement. As I said above, the better fueled the workout is the more the glycogen is spared, which ultimately results in less “fatigue” / flatness going into the following workout.
“Better” in some context though depends on the goal. So, if the goal is “glycogen” depletion because of a believe that re-uptake is trainable (debatable), or training in a fasted state is beneficial for fat metabolism (marginal), then better in some circumstances might be the opposite of the context I used above.
Yes, but does higher rates of uptake lead to more uptake, or just quicker? That’s rhetorical, I know it’s only quicker.
Getting glycogen in quicker only matters IF you’re doing two-a-days AND you want to do the 2nd workout at some level of intensity above tempo. If you’ve done the intensity for the day during the first workout, and done what you suggest by fueling that workout properly, there’s no reason to be concerned about the glycogen window. You can get all the glucose you need by fueling the workout itself.
If you’re doing one workout per day, there’s no need to concern yourself with how quickly you get the carbs back in. Everything normalizes by the following morning.
I concur. which is why I said:
Most workout don’t need a recovery drink, if they are fueled well intra-workout.
and…as apparently we both know…glycogen stores are replenished within 24-36 hours on a normal diet without the need for any fancy recovery drink. I haven’t used one in years, and years.
Regardless, the OP asked a question.
I concur. which is why I said:
Most workout don’t need a recovery drink, if they are fueled well intra-workout.
and…as apparently we both know…glycogen stores are replenished within 24-36 hours on a normal diet without the need for any fancy recovery drink. I haven’t used one in years, and years.
Regardless, the OP asked a question.
I have a problem sometimes answering the question they should’ve asked instead of answering the one they did ask. 
What do you mean by “table sugar?” Refined white sugar, like the little packets from the diner?
We don’t use white sugar at home. We use either raw sugar, honey, or agave syrup; as well as light or dark brown sugar, just for baking
I bought coconut sugar once; that was interesting
lol
Cant go past fruit in a can - lemonade or cordial
.
Provides micronutrients in the lemon and recovery in the ‘ade’
.
And what makes those high levels of body fat? Sugar perhaps contributes a bit…
Unlike many on the internet I am not a well respected anthropologist
But I suspect excessive and addictive high calorie foods combined with high fat foods contributes a lot to obesity and fat
Again I am not a well respected anthropologist but look at the Africans and asians and many are skinny and eat relatively low protein and low fat diets, with high carbs. Carbs are sugars. Or the protein and fat are more accompaniments