Rest Days?

[Catrin]

I would like to know how other women approach rest days, especially older women. If I had my way about it I would ride almost every day it wasn't raining, but I've reluctantly come to accept that is just too much unless I want to go from one over-use injury to the next. I do have some events I want to ride in this year, as well as increasing my mtb skills. I do, however, have to be more intentional about the combination of riding and rest days.

Last week I rode 105 miles, more than I did the entire rainy month of April :cool: (the week before last I rode an entire 22 miles because I'd tweaked my hamstring and IT band or Sartorius). Not the best way to build my base but it felt pretty good most of the week. I took a day off the bike between the rides...until Friday that is :) Weekends don't count :rolleyes: Monday my legs were pure toast so I took it off, last night I hit the gym to give my legs something different today, and tomorrow I've a tandem ride planned (as stoker) so took tonight off so I will have fresh legs tomorrow. I will likely ride Thursday through Saturday anyway so riding tonight wasn't a great idea.

I am not trying to over-think this, at least I hope not, but I do need to develop a stronger routine regarding rest and riding days or I will revert to old habits. It would be helpful to know how other women approach this. It is a fine line between proper rest and training to improve and a little bird told me we need a bit more recovery time at 50+...

[maillotpois]

I'm under 50, and ride a lot longer distances than you do, but I have found rest days - and even rest months, where I'm riding less, but still riding - to be absolutely critical to both performance and sanity. It is logical: you break down muscle tissue while training, and recovery is the time when it heals itself and the muscle gets stronger.

Unlike when I was running, the only sort of overuse injury I have had cycling I will simply refer to as "a@@ thetans" wherein my sit bones develop an almost funny bone like response to pressure. Those developed twice, both after lots of sustained training and long rides. I backed off a bit, and they left of their own accord.

[ny biker]

Well I have never wanted to ride my bike every day. But my general approach to exercise is to do something 4-5 days per week, depending on my schedule, the weather, etc., and alternate difficult workouts with easier ones.

In general, my schedule is:

Monday: weight training
Tuesday: walk for an hour or day off
Wednesday: hilly bike ride, 60-90 minutes
Thursday: weight training
Friday: walk for an hour or day off
Saturday or Sunday: long bike ride
Other weekend day: run errands, get stuff done, etc, maybe go for a walk.

Years ago I used to go to the gym 5-6 days per week, but even then I would alternate difficult days with easy ones and always have at least one day off.

So I would say that if you want to ride your bike that much, plan ahead to make some of the rides easy.

I generally know at the beginning of each week what my activities will be on each day, with allowances for switching things up if the weather is bad on certain days (and for days like today, when I cancelled my hilly ride due to a combination of sleep deprivation, a stressful day at work leaving my brain mushy and a huge rainstorm that left the roads full of big puddles). Since you've already had a problem because you worked out for 12 days in a row without realizing it until the pain kicked in, I'd say it would be helpful for you to plan out each week in advance so you don't overdo it.

[Catrin]

Good advice, both of you, and NY Biker, that is what I am trying to do, think ahead and make plans for riding/exercise/rest days. I never set out to over-do things but the week passes so quickly... I am under a lot of stress right now which does make me more prone to working out too much as exercise is my primary form of stress relief.

I really don't want to ride "every day", it just feels like that right now because the warm weather is finally settling in. I think my body would be more forgiving if I hadn't spent 49.5 of my 52 years on the couch...but things are improving. I cannot complain when I look at the things I can do now - which I once would have never thought possible.

I do try to alternate hard rides with easy rides when I ride consecutive days, but sometimes that is easier said than done. I need to be more strict with myself on this. I probably would have taken an easy spin tonight if my quads weren't sore from the gym last night, so am kind of proud of myself that I took it off ;) Speaking of which, time to stretch now.

[SadieKate]

I'm currently still in winter running mode (yeah, I know I said I was retiring from running 2 years ago but I'm supporting a friend who couldn't run with me for my bucket list half last year). Whatever, long story, I won't switch to riding mode for another couple weeks.

Monday - run about an hour, try to find some hills, keep it mixed up with both terrain and intensity.
Tuesday - strength
Wednesday - run with the LRS group because they'll push me out of my comfort zone
Thursday - spin in the morning and strength train with the same coach in the afternoon
Friday - OFF, completely, seriously OFF!
Saturday - long run
Sunday - strength train and then go fishing (which for us could mean a lot of hiking)

I can't think of anything I want to do every day that wouldn't cause mental and physical burnout. Oh, and I'm 52 . . . chronologically.;)

[malkin]

Tossing in a play ride every now and then works for me.

Casual, ride around the neighborhood. Stop at garage sales, chat up the neighbors, stop for a beer, check out the clearance table at the store, see if there are any local (non)events happening...stuff like that. Maybe don't even look like a real cyclist.

[Crankin]

I have to stop running during this time of the year, so I don't get an injury from doing too much. I have a 5K on June 2nd. After that, no running until the late fall. It's either that, or quit the boot camp/core classes I go to and I am not doing that, since I paid for the gym through November.
So, after the 2nd, my schedule will look like:
Monday: boot camp and walk 2 miles/ride 5-6 miles with client
Tuesday: rest or easy 10 mile ride in the early AM
Wednesday: medium ride (20-35 miles) or sometimes a short ride, lots of hills or intervals. If it rains, I run or go to spin or step class
Thursday: circuit training class
Friday: medium ride, usually at an easy pace
Weekends, usually one long ride 30-60 miles and one short ride, sometimes it's a ride to breakfast or farmer's market.
I also don't stick to this schedule strictly. I may just take a rest day on a Friday if I have a lot of errands, etc. I also sometimes go canoeing or hiking on one of the weekend days.

[solobiker]

I have a very hard time with taking a "rest" day. I know I should....I just don't..maybe once every month or so. ( I guess this is my addiction ) I just love to move/exercise so much.

On weekends I usually do something pretty long up in the mountains..long hikes/climb, mtn bike, or a long run. Weekdays it is riding my spin bike and weights or running. I have the best intention of resting but by the time I get home I change my mind and go out and do something. I have noticed that the older I have gotten the slower I recover. I am in my early 40s.

[ny biker]

The older I get, the easier it is to say, never mind, I'll workout tomorrow instead. ;)

Everything in moderation...

[nscrbug]

I too, don't think I would want to ride my bike everyday. I have a fairly short attention span, so doing one thing for consecutive days in a row tends to bore me. Don't get me wrong...I LOVE to ride...just not every single day of my life. On that note, I DO some form of exercise nearly every single day...be it going to the gym, riding my bike, swimming (in summer months), sometimes it might be a combination of several things in one day...all depends on how I'm feeling that day. So I guess I don't really take very many "rest days". I actually refer to my rest days as more of an "active" rest day...in that I'll dial the intensity down a bit on certain days.

Linda

[Catrin]

In the past I've swung between trying to take two rest days a week - either two full or one active and one full, to taking one when my legs ask for it. Obviously the latter is a bad idea... During the recent 12 days of exercise I DID mix up both activity and intensity level - it wasn't all riding.

I think the following is reasonable as a guideline - at least as a start. Obviously weather, schedule, and fatigue will have input on this.

M: full rest day. NO exercise. Period
T: gym (weights or metabolic training)
Wed: easy ride or easy mtb
Th: gym (weights or metabolic training)
F: bike commute
S: long ride or MTB
S: medium ride/MTB or hike

I greatly appreciate the discussion and examples, it is helpful. Part of my problem is I don't typically get sore until I've tweaked an old injury or have a new one...outside of deadlifting if I've not done that in a long time.

I really like the idea of a play ride, but there isn't much of a chance for this unless I take my bike somewhere else...I would love to be able just to get out and ride to little ethnic food shops or something like that, but there isn't a real option for that unless I am willing to make it a long ride day. I live where I do because I've easy riding access to country roads, and it works well for that.

[Norse]

Similar to what the others have said. I will add that I generally walk every day for 20-60 minutes (1/2 hour is average), regardless of whether I am also biking that day. 2-4 times/week, instead of biking (road or indoor intervals) I will do some combination of: strength training, core work-out and/or yoga - even if it's only for 10 or 15 minutes. I find that my body lets me know when I have been biking too much and not giving it enough of what else it needs. For example, my lower back will get sore after a ride if I have neglected my core too long and my hip flexors cry "uncle" when the yoga is neglected.

[goldfinch]

I have not been methodical about rest days and planning my activity. Now my issue is weather. It rained yesterday. It is pouring today. Yesterday was a defacto rest day due to rain. Today is off the bike too. However, I did my morning walk with friends and relatives that I do when I am "up nort." That is a two mile, fairly brisk walk they do six days a week, and then everyone breakfasts together. Rain, snow, bitter cold, they walk. The only thing that stops a walk is a major blizzard or close lightning.

No gym nearby so after today's walk I did some exercises, including leg lifts, calf raises, and pushups.

Tomorrow should be a ride day because less chance of rain. The next two days thereafter it is supposed to rain again. I'll probably do core exercises on one of those days.

Too many rest days lately because too much rain and too much travel.

When the weather is nice I end up with too many riding days and hurt myself, like I did with my foot overuse injury.

[Irulan]

I have noticed that the older I have gotten the slower I recover. I am in my early 40s.

Don't you just hate this?
I've found that eating for recovery after any long workout or strenuous day is critical. I'm 51.5. The guidelines i follow are to have some carbohydrate and protein within 30 minutes post workout, and then to make sure I get another meal or mini-meal about two hours later, focusing on complex carbs and lean protein. For post workout, sometimes I opt for a bottle of Recoverite by Hammer, and sometimes I do it with something an orange and Mrs. Mays nut bar. This is really critical on the hard days.... we (DH and I) started really paying attention to recovery eating because we were having
"exercise hangover" issues after a hard day of all day mountain biking or powder skiing. It's helped immensely.

[Jo-n-NY]

I am processo of my 300 days of cycling for 2012 challenge. I had made a sub challange that the first 100 would be consecutive. I fulfilled the sub challenge but it was hard and I don't think I would do it againl. Since weather is not always on my side here on Long Island the first 100 days were mostly trainer miles. That 7th day broke the camels back. I did make easy days in there where I used an easy resistance.

I am sure I will fulfill the rest of the challange of 200 days until the end of the year. I can miss 7 days a month but so far 4-5 days seems to be working ok. I am glad to have that rest day.

I was not sure if I would burn my legs out by the time the "cycling" season rolled around, but I am probably stronger than I have ever been. Climbing hills 3 days of the week seems almost effortless.

I will complete my challenge this year, but I will think of something else next year, motivating but not as commiting.

[Wahine]

Somebody may have already posted something very similar and I apologize for being repetitive but I haven't had much time lately and couldn't read through all the posts.

The masters athletes that I coach (over 40 yrs) generally get 2 rest days a week and I periodize their schedules such that they do 2 harder weeks and then have a recovery week where time training or mileage goes down to about half of what they did on their hardest week.

Rest days don't have to be total rest days but they need to be easy effort activities, like a very light 30 to 45 min recovery ride or yoga.

I hope that helps.

[solobiker]

Don't you just hate this?
I've found that eating for recovery after any long workout or strenuous day is critical. I'm 51.5. The guidelines i follow are to have some carbohydrate and protein within 30 minutes post workout, and then to make sure I get another meal or mini-meal about two hours later, focusing on complex carbs and lean protein. For post workout, sometimes I opt for a bottle of Recoverite by Hammer, and sometimes I do it with something an orange and Mrs. Mays nut bar. This is really critical on the hard days.... we (DH and I) started really paying attention to recovery eating because we were having
"exercise hangover" issues after a hard day of all day mountain biking or powder skiing. It's helped immensely.

I agree!! A few weeks ago I did a long climbing/hiking route...moving for over 5hrs without a rest break to speak of. We got back to the car and drove home so I did not have anything to eat for at least 2 hours after our hike. ( i was eating some small things during the hike) The next day my legs were so tired and I felt like I had no energy.

The following weekend DH and I did an even longer ( 9hrs) climb/hike with lots of elevation gain. Once we got back to the car the first thing I did was drink a chocolate milk that I brought in a cooler. I was suprised that the next day my legs felt great and I was able to go for a run.:D

[Susan Otcenas]

I'm training for Ironman Canada. Fitting in all the workouts is extremely difficult, given my more-than-full-time job *and* my board member role at our regional bike advocacy org. I sometimes go three weeks without a complete rest day. It's too hard to get all the workouts in otherwise. So, my coach encourages me to think of a swim only day as a rest day. :o I wish I could, but I'm such a crap swimmer that my swim workouts are loooong. This morning's 3800 yards took me over an hour and a half to finish. When you add in the need to get up at oh-dark-30 to get to the pool early enough to get that done before work, travel time to and from the pool, etc.... Well, I'm pooped before I even sit down at my desk!

When I trained for my half Ironman 2 years ago, I insisted on one full day off each week, usually Sunday. (long ride Sat, long run Wed) Having one day each week with NO commitments was wonderful. I find that I need the mental break from training as much as the physical break.

I think my next REAL rest day will come in September.

[shootingstar]

Every year during spring, summer and fall, I do go through several wks. of cycling every day.

Now my distances are shorter...because workplace is closer and I'm not cycling longer distances after work for fun this year as often, compared to a few years ago. Part of it is due to the city where I live now and also what I feel like doing.
__________________________________________________________

When I was 51 yrs., I was cycling daily spring, summer, fall, each 30-40 km. daily within a 2- 2.5 hr. period when I was unemployed and looking for work ...off-bike.

Then weekends during that same time period (I was unemployed for 18 months), on weekends, each day ride was 40-60 km. I did go through several periods of cycling daily for 14-20 consecutive days. Then a rest day of no cycling or under 15 km. I did rack up alot of mileage with 2-3 bike touring trips for a few days..up to 7,000 km. for 1 yr.
___________________________________________________

When I started off cycling at 32 yrs. for 14 yrs. onward, I was work commuting-cycling minimum of 30 km daily with some evenings of extra 10-20 km. for fun/fitness. Then weekends, going on longer distances for a ride somewhere.
_________________________________________________________

So now I noticed at 53 yrs., because I'm not cycling as long distances daily, I just found out this past holiday weekend, I cycled on Sat. only 32 km. Sun. 49 km. Mon. 65 km......I was glad by Mon. to do only 12 km. But I haven't been off the bike for the past 3.5 wks. It has been cycling....even a short distance. It's not hard for me, because we don't have a car.

But because now I'm doing much shorter distances daily, I want to remain cycling daily during spring, summer and fall, and get pissed off if occasionally I'm not cycling on a particular day due to super windy & rainy day. I get really impatient just walking to some place for half an hr.! Does that make sense? We've discussed this before in TE forums about the body getting hooked on cycling.

It doesn't hurt to take a rest day regardless of one's age. But for myself, the secret to consecutive cycling and not feeling overly burnt out, is to build in some days of much shorter and relaxed distances...for fun/utilitarian cycling where one's attention is focused on the errand, etc., not the cycling itself. It's psychological tricking for me and one naturally builds/maintains some level of cycling fitness.

[nuliajuk]

I'm mainly a swimmer, so what I find is that swimming is a good recovery from leg-oriented land sports like cycling, and leg-oriented land sports are good recovery from the upper body work of swimming. I don't do breast stroke at all because whip kick hurts my knees, so alternating swim days with running/cycling days allows me to exercise at least 6 days a week without being overly tired.
I'm 53 and post-menopausal. In some ways being done with periods is a good thing - I'm able to exercise much more consistently than when I had to deal with the luteal phase of the menstrual cycle and the fatigue that went with it. On the other hand, recovery takes longer as I age, so I have to be careful not to overdo it in any one session. Short sessions more often are better for me than long killer sessions just two or three times a week.

[Jiffer]

When I'm in full on riding and training mode (which I'm not right now), I generally try to do two "hard" rides a week. One long ride and one shorter speed workout. In between those I might do a moderate paced ride, a recovery ride (depending on just how hard I rode) or take a day off. You really need to listen to your body to figure out what is best for you. Recovery rides are really important. When you do something like a century, or anything that is especially hard on your body, going out and spinning your legs the next day will help your legs recover much better than doing nothing at all . . . or riding too hard . . . and you'll be stronger for the next ride.

Before a big event, don't do too much the week before. And after the event, give your body some recovery as well.

Sometimes taking a week or two off all together after some serious training can really be beneficial to your body and your riding.

[Dogmama]

I think the following is reasonable as a guideline - at least as a start. Obviously weather, schedule, and fatigue will have input on this.

M: full rest day. NO exercise. Period
T: gym (weights or metabolic training)
Wed: easy ride or easy mtb
Th: gym (weights or metabolic training)
F: bike commute
S: long ride or MTB
S: medium ride/MTB or hike



Here's my qualification: I'm 57 years young. I've been riding over 20 years but I have arthritis in my hands, spine (brain - sometimes!). BUT I also hate rest days- feel like they're a total waste and I know they're necessary.

My first impression of your schedule was - make Sunday your really long ride so that on Monday you'll be more willing to make it a total rest day.

What is your metabolic training? You said you have injuries that get tweaked & when I see "metabolic training" I think that form could be compromised for a calorie burn. Building muscle is important as we continue down our path (note - not saying the phrase "getting older.") I also like workouts that require balance, like one-leg deadlifts on a bosu trainer. For a metabolic lift, I would do intervals on a stationary bike or treadmill. Deadly boring, I know, but blissfully short.

As somebody else posted, nutrition is important. I try to get some carbs & protein in before & after, regardless of intensity. They say the window is 30 minutes after exercise because that's when your muscle cells will uptake glucose more readily.

Because I hate rest days, often I'll just do a short & light upper body workout at the gym. 3 sets of 12 reps using good form & hitting all major muscle groups. Barely breaking a sweat. I do this once or twice a week, usually before or after big riding days.

[Catrin]

Here's my qualification: I'm 57 years young. I've been riding over 20 years but I have arthritis in my hands, spine (brain - sometimes!). BUT I also hate rest days- feel like they're a total waste and I know they're necessary.

My first impression of your schedule was - make Sunday your really long ride so that on Monday you'll be more willing to make it a total rest day.

What is your metabolic training? You said you have injuries that get tweaked & when I see "metabolic training" I think that form could be compromised for a calorie burn. Building muscle is important as we continue down our path (note - not saying the phrase "getting older.") I also like workouts that require balance, like one-leg deadlifts on a bosu trainer. For a metabolic lift, I would do intervals on a stationary bike or treadmill. Deadly boring, I know, but blissfully short.

As somebody else posted, nutrition is important. I try to get some carbs & protein in before & after, regardless of intensity. They say the window is 30 minutes after exercise because that's when your muscle cells will uptake glucose more readily.

Because I hate rest days, often I'll just do a short & light upper body workout at the gym. 3 sets of 12 reps using good form & hitting all major muscle groups. Barely breaking a sweat. I do this once or twice a week, usually before or after big riding days.

Good thoughts Dogmama, and I hate official rest days myself. The "metabolic training" is a class at my gym and I am very cautious about which instructor I sign up with. The one I typically use knows my propensity to over-do things and he makes certain I use proper form. He knows my abilities, and physical issues, so I try to use him when I can. The basic idea is to use as many large muscle groups at a time, so we might do something like going around the track doing 5 Burpees, then 5 lunges, 5 Burpees...etc.

I do have a challenge getting nutrition in that first 30 minute window. The sports dietician said it was ok if it was in the first hour...but it takes me about 30 minutes to grab my things, walk to my car and get home. Bars have too many carbs for my purposes - unless it was a very hard workout I don't want too many carbs but do want 9-10 grams of protein. It is a balance.

I think I was to blame for my recent tweaking of injuries. I was still trying to build lower-body strength and ramp up my riding at the same time. This is the time for maintaining strength, not building it :o My instructors at the gym have given me some exercises that will allow me to focus on core, hips, and lateral movements (like kettle-bell side lunges, or kettle-bell one-legged deadlifts). I think I need to back way off on the high-weight squats and deadlifts and use more functional types of exercises that uses my body weight to help maintain.

[Dogmama]

I think I need to back way off on the high-weight squats and deadlifts and use more functional types of exercises that uses my body weight to help maintain.

During riding season, that is what I do. I, too, cannot recover sufficiently from high weight, low rep lower body work AND ride too. So, I keep my lower body reps at 12 & work on hamstring dominant exercises and, like you, functional types of exercises.

[Crankin]

I learned the value of rest on my ride today.
Yesterday I took the day off; nothing.
Today I did a 49 mile very hilly ride (about 3K) feet of climbing. I ate a good breakfast, and consumed 3 shot blocks, a Luna Bar, and a soynut butter and jelly sandwich on Ezekial bread, as well as drinking 2 bottles of Nuun and some regular water.
This is the first time I haven't felt like crap on this ride. We do it 2, maybe 3X a year. I think the key was the constant flow of sugar to my body. I am loathe to use the shot blocks, but I felt so much better, I'm going to loosen up on that now.

[ny biker]

I always cut back on leg exercises during cycling season. And I will skip them entirely if I have a very long ride coming up in a couple of days. (Very long for me these days is 60-70 miles.)

For post-workout food, can you bring a snack to the gym with you?

[Catrin]

For post-workout food, can you bring a snack to the gym with you?

Typically I am coming from work, so have been struggling to figure out what will give my body what it needs outside of a bar. Nuts don't give me enough protein without consuming way too many of them, and bars generally give me more carbs than I want. Of course, I COULD take a bar with 20 grams of protein and split it...

Any suggestions about other ways of getting 9-10 grams of protein after my workout and <20ish grams of carbs? Hard workouts I've no problem with consuming the entire bar, I just don't think that is needed after every workout - if my understanding is correct. Most of my bars have 30-45 grams of carbs. PB sandwich with one slice of bread would probably work protein wise, but there would be so much that there would be far more fat than I want.

[goride]

Any suggestions about other ways of getting 9-10 grams of protein after my workout and <20ish grams of carbs?

The Clif MOJO bars run in the range that you mention for both protein and carbs. In fact, the peanut butter pretzel bar has 9 grams of protein, 20 grams of carbs, and 190 calories. They are less dense in texture, and more crunchy than the regular Clif bars. I have one in my bag ready for tomorrow's ride.

ETA: Don't by the one's with the chocolate chips and carry them in your jersey pocket when it's hot outside :)

[Catrin]

The Clif MOJO bars run in the range that you mention for both protein and carbs. In fact, the peanut butter pretzel bar has 9 grams of protein, 20 grams of carbs, and 190 calories. They are less dense in texture, and more crunchy than the regular Clif bars. I have one in my bag ready for tomorrow's ride.

ETA: Don't by the one's with the chocolate chips and carry them in your jersey pocket when it's hot outside :)

Ooooh, I didn't know about these, will check them out. Thanks!

Will remember that about the chocolate chip ones :) I had a chocolate Power Bar in my hydration pack for today's hot ride and was quite surprised that it hadn't melted by the time we stopped mid-way in our ride for a break, it was around 90 by then. I suspect it was only due to all of the ice in my pack...

[Blueberry]

Typically I am coming from work, so have been struggling to figure out what will give my body what it needs outside of a bar. Nuts don't give me enough protein without consuming way too many of them, and bars generally give me more carbs than I want. Of course, I COULD take a bar with 20 grams of protein and split it...

Any suggestions about other ways of getting 9-10 grams of protein after my workout and <20ish grams of carbs? Hard workouts I've no problem with consuming the entire bar, I just don't think that is needed after every workout - if my understanding is correct. Most of my bars have 30-45 grams of carbs. PB sandwich with one slice of bread would probably work protein wise, but there would be so much that there would be far more fat than I want.

Can you pack a cooler? Then you can have whatever you want - hardcooked egg (light on yolk if you are worried about that), chicken, etc. and an appropriate carb source.

[Catrin]

Can you pack a cooler? Then you can have whatever you want - hardcooked egg (light on yolk if you are worried about that), chicken, etc. and an appropriate carb source.

Of course, why didn't I think of that? That is what I do when I head to southern Indiana for a day of mountain biking. Instead of worrying about ice I can get some of those freezable blue things....This allows variety and doesn't tie me to bars that get both expensive and tiring. Thanks to Blueberry and Goride for the tip on the MoJo bars!

[Dogmama]

Another thing I like is soy milk plus some protein powder. Soy milk has fast carbs,not a lot of fat so everything gets absorbed quickly and you can tailor the amount of protein with the milk plus whey protein. Almond milk, etc., would work too if you can't stand soy. The whole point is to get some fast carbs in. That means fat and fiber need to be minimal.

[Blueberry]

Of course, why didn't I think of that? That is what I do when I head to southern Indiana for a day of mountain biking. Instead of worrying about ice I can get some of those freezable blue things....This allows variety and doesn't tie me to bars that get both expensive and tiring. Thanks to Blueberry and Goride for the tip on the MoJo bars!

Glad to help:) I'm a fan of "real food" whenever possible (which, of course, does not generally mean in the middle of a long ride with questionable food sources).

I do like "milks" plus protein powder - but I find I get tired of them faster than other things. I need to find a good whey protein - I can't stomach soy anymore.

[Catrin]

Another thing I like is soy milk plus some protein powder. Soy milk has fast carbs,not a lot of fat so everything gets absorbed quickly and you can tailor the amount of protein with the milk plus whey protein. Almond milk, etc., would work too if you can't stand soy. The whole point is to get some fast carbs in. That means fat and fiber need to be minimal.

Ahhh, I didn't know this about minimal fat and fiber, thanks for the information!