Friday, April 27, 2012

Post Ride Recovery... "What The Hell Should I Be Eating???"



I've gotten a number of requests for a blog covering this topic... THANK YOU!!!
 

I've discovered 2 critical things, as I've launched into this little Peanut Gallery blog venture

#1. I'm dumber than I thought I was... No really.  I know some stuff... but nothing of real value.  The majority of the stuff I write about, I have to spend the entire week “googling” on the topic, which as you all know, is a non-technical term for “research”... to figure out what the hell I'm talking about.

#2. As your guys learn... I'm learning as well... which is great!   It may come as a surprise to some of you.... but, I have some pretty miserable habits... Like my post ride recovery,  “what the hell should I be eating?????... It down right blows!  Sure I drink my Recoverite... but...

Here's a typical post ride, Sarvary scenario...

If left to my own devices, after a 50 mile hill ride...I'm standing in front of the fridge with the door wide opened, simply FAMISHED! 

So, I grab a beer and a bag of Oreos while considering my options...

 

 
I finish off the bag of Oreos... Still staring into the abyss of my fridge... The beer is gone in about 3 minutes... all the while, the door is still wide open to the fridge... I'm staring but really not seeing anything that's of much interest, I'm simply using the fridge at this point in time as a full body cooling device.

Ummm... So I grab another beer, snag some cheese, which I view as a sound protein food group and a handful of chips... a well researched carbohydrate and shuffle to the couch.  Once there, I'll further consider my options...

Before I know it, I doze off... then.... oops, one wrong move and both legs have just gone into spasms, and are totally locked up into a rigor that is normally reserved for someone... who's been dead about 10 hours!!

Next thing I know, I'm on the floor covered in potato chip crumbs, trying to get my legs to stop wailing, as I imagine, I hear a hearse pull into the driveway!!! They must be here for my legs... ugh! Tomorrow, I'll question why I feel like crap!!!!

 
Yeah.... I know, you all are wondering how the hell I've managed to win all those titles, right?   Answer: A great coach, great team, great crew, great shop!!!!


There is a plethora aka metric shit load of data and information covering nutrition... be it pre-ride, on the bike, or post ride/recovery nutrition. Some of it is fairly consistent, some of it is wildly contradictory...

I have done my best to grind though the info. and boil it down to what I feel is the
most consistent information available.

With the help of my good friend Matt Shoemaker, I've also provided you with a few helpful links to nutrition websites at the end of this blog.

So, let's get to it...


For Rides 90 minutes or longer

Post Ride Recovery “refueling”... should be viewed as a 2 stage process.


STAGE 1 - The Critical 30 Minute Window
Your glycogen stores are exhausted and you are very likely to have low blood glucose

You HAVE TO RELOAD your system during the first 30 mins after you get off the bike
with the proper carbohydrates. Current thinking holds that you should aim to take in one half gram of carbs per pound of body weight during that critical 30 minute window.

There is also some evidence that combining these carbs with protein may facilitate the glycogen production and storage process. The recommended ratio of carbohydrates to proteins 4 to 1.

Additionally... they pointed out that during the 30 minute window... “we should avoid alcohol (which includes beer) , because it interferes with the glycogen restocking period.”

HEY... I'm not happy about this either...it's only 30 minutes, stop whining!!!!
 
Peanut Gallery Solution:

The easiest way to get this done... is to have a pre-mixed bottle of recovery drink in your car waiting for you after your ride. That way... it's a no brainer.

Another quick and easy option to the pre-mixed recovery drink is low fat chocolate milk... Yup... but be sure to put it in a cooler. You don't want to slug down a container of that bad boy after it's been sitting in a hot car for 3 hours... or before you know it, you'll be seeing it again all over the inside of your windshield!

STAGE 2
All too often, we as cyclist are lazer focused on the amount of carbohydrates we consume post ride. While they are essential, before and during exercise, Numerous studies are now suggesting the importance that protein plays too...

Carbs may be the best riding fuel, but.... it seems that if we skimp on protein in our post ride recovery meal. We will suffer fatigue, muscle soreness and actually slow down the recovery process.

Why you need protein

Prolonged and intense endurance training like cycling increases your protein requirements for two reasons. 
 
#1. You need more protein to compensate for the increased breakdown of protein during training... which typically begins to take place at about 60-90 minutes into an endurance ride.

#2. More importantly for cyclists, protein is vital for the repair and recovery of muscle tissue after a ride. 
 
It’s in this post-recovery phase that you may need to rethink what you’re eating. Not only should you be rebuilding your fuel stores immediately after a ride, but you also need to repair damaged muscle fibers as soon as possible.

Eat the wrong foods after training and you’ll end up exhausted with sore, aching legs. If you eat right then your body will get stronger, fitter and recover faster.



Depending on the amount and intensity of your cycling, the recommended range is 1.2-1.4g protein per kg of body weight per day. 
This compares to 0.8g/kg of body weight per day for the average person. So if you weigh 70kg you would need between 84-98g/day. In practical terms, a 100g (3 1⁄2 oz)

 
piece of meat or fish contains between 25-30g protein and vegetarian sources around 15-20g. So depending on your choices you would need 3-5 servings a day. 



Here is a list of good protein sources if you are drawing a blank...




 
 
So... what do you do if you want to lose weight while riding?????



Okay... Weight loss while training is always a bit of a slippery slope but not impossible. 
 
First... It ain't gonna happen overnight.

Second... Don't be a boob and try to diet while “on the bike”, as I've mentioned in earlier
blogs, you'll just end up ruining a perfectly good ride by bonking not to mention... a bonk ultimately tears down critical muscle mass... vs. fat, so you ultimately do more harm than good.  

Third... Studies show that the day after a ride, you are still burning fat... but it's important for you to not cut back on good carbs. They help in the important recovery process. The reduction in calories should take place in your fat intake. The studies have shown that cutting back in your fat intake didn't have any negative impact on recovery... so... Yup.... knock out the fries, onion rings... etc.



Peanut Gallery Solution:

In addition to the above... my personal little weight loss plan also calls for the following; Add 15 minutes to each ride, and knock 1 beer (or glass of wine/drink) out of your weekly intake. It all adds up Sports Fans!!







Suggestions for topics that are important to you... are in turn, important to me.  This Blog is ultimately for you guys... !!!

I'm thrilled when you ping me with an idea. Keep them coming You can either post your suggestions on facebook or send them to me at ksarvary@bluesteelcyclery.com



 
Have fun out there, Ride Safe

I'll Talk with you all soon


The Peanut Gallery



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