Recovery Drinks?

[bluebug32]

I've been looking into a winter training program and the coach says that one of the best things you can do is take a recovery drink after a hard/long ride and the one he recommends is Hammer Recoverite. I'm on a tight budget and can't afford a $50 recovery drink. Any tips for something I can make at home to drink right after a ride? I have whey protein powder. I know chocolate milk is good, but I'm lactose intolerant.

Another question...how long or hard of a ride warrants a recovery drink?

[Becky]

What about chocolate soy milk? Or just some protein powder, mixed up with cocoa mix for the carbs?

As I understand it, chocolate milk is good because it provides a good mix of protein and carbs. I would think that any "real food" with a similar nutritional profile and calories would do the trick. Then again, I'm not a nutritionist....

[ny biker]

What about chocolate soy milk? Or just some protein powder, mixed up with cocoa mix for the carbs?

As I understand it, chocolate milk is good because it provides a good mix of protein and carbs. I would think that any "real food" with a similar nutritional profile and calories would do the trick. Then again, I'm not a nutritionist....

But Nancy Clark is a nutritionist, and I just looked in her book.* She talks about how many grams of carbohydrates you should get based on body weight, and when you should ingest them. The food/beverage should include a little protein but she doesn't think getting a specific ratio of protein/carbs is important. Also rehydrating is your top priority if you've lost fluids during the workout. But she says nothing specific about recovery drinks. She mentions things like cereal with milk and a banana, a fruit smoothie with a handful of pretzels, cran-apple juice with crackers and string cheese, and V8 juice and a turkey sub.

BTW I have heard that people who are lactose intolerant can have yogurt without problems. So that might be a something to try.


(* I had to wear my reading glasses to look this up...I didn't used to need reading glasses for her book... )

[bluebug32]

Thanks for looking this up. I've heard a one-to-three ratio of protein to carbs is ideal.

[marni]

chocolate skim milk is my go to- milk is excellent for rehydrating and the chocolate adds a bit of sweetness, some caffine and some general comfort. If I have any coffee left over from breakfast, I throw the chocolate milk. some of the left over coffee, a half a banana and a scoop of protein powder and make a smoothie.

I also buy small 6 oz packages of skim chocolate skim milk in the grocery stores which are handy to keep in the fridge and grab to sip as I do my post ride bike check, tires, brakes, chain etc.

marni

[rubysoho]

I really like my Hammer recovery drink after a long ride (35-50 miles for me right now). Anything less and I have a much less expensive whey protein drink or some tasty chocolate milk. Under 20 miles and I generally jut rehydrate with water and eat a healthy meal within two hours.

Since I save my Hammer for only my big rides it lasts longer... which now has me wondering what the shelf life is....

[ehirsch83]

We buy our Whey protein at Costco(just did for the first time last month actually- it was cheaper then from the vitamin stores).

I mix 1 serving of whey protein with some milk and juice- sometimes I add coffee to it

I used to be big on the Recoverite but I also am on a budget and it didn't end up fitting into it!