[Closed] Protein powders / recovery drinks. Much of a muchness or any particularly good o

Chocolate milk for the win.

It's all marketing. real food is best but if you want convenience and don't care about flavour then go for expensive food replacements. You're probably not working as hard as you think you are relive to professional athletes, who mostly get by with proper food apart from stuff they consume during comepetition/hard training/making commercials for sponsors and that is because beans on toast doesn't fit well in your pockets. Apart from that chocolate milk.

Check out Dylan Johnson's videos on Youtube, he presents a lot of peer reviewed scientific articles which debunk the whole 3:1 carbs and protein myth. He reckons just get the carbs in straight away.

Personally I like SiS chocolate ReGo myself, will continue to use it just because it's a nice treat after a workout.

For Goodness Shakes work well for me, from places I've seen them it's better value for money to buy a £3 meal deal at Tesco Express.

Sounds like a perfect excuse for some bacon and eggs, poached eggs on toast, beans on toast etc :). I like food so this could be the way forward (whey forward? 😀 )

Actually, thinking of it I'm sure I read somewhere that for all but the very top amateur athletes a glass of whole milk was enough.

I use My Protein's protein powders and carb/protein mixes when I am training a lot.

I accept that I could also get a lot of the protein I need from "real" food, but the powders are an easy way to get extra protein into my diet. They are used as a supplement rather than my primary source of food.

Protien works hazelnut is great. High protien, low carbs, really good for getting sfuff into you quickly and easily.

**** making loads of expensive food just for fuel. Making a shake takes seconds. Takes ages to cook.....

My Protein vanilla is disgusting and should be avoided at all costs. a colleague bought 2KG and said it was so bad he didn't want it after a couple of servings & I could have it. It was grim.

The manufacturers claim different performance based on type. There are loads of different ones on the site I bought mine from. I used bulk powders*.

I'm not sure about using it because you are underfueled. If that is a concern then it might be worth tracking macros on something like my fitness. The actual amounts of protein needed for cycling recovery aren't that large. You'll need more if you are trying to build mass as a sprinter but not the more normal aerobic side. Maybe consider upping carbs too?

*I tend to drink them when I get in late from an evening ride or am driving back from somewhere. So no desire or no ability to cook proper food. They work reasonably well at stopping you being hungry an devouring unhealthy snacks.

I use myprotein whey isolate and collagen protein. Collagen is not supposedly a good source for muscles, but does make a noticeable difference to my skin and hopefully my joints. I mix them in a big tub.

At the moment I make a pot of coffee in the evening and chill it overnight, then in the morning make two coffee and vanilla shakes, one for mid morning the other for mid afternoon, to keep me away from more unhealthy snacks.

My Protein vanilla is disgusting and should be avoided at all costs.

I haven't found that to be the case with the collagen and the whey isolate "natural vanilla"

It was a couple of years back now, they might have changed it.

havent found any flavoured whey powders to be palatable, all far too sweet.

i always buy unflavoured, mixed with milk its just lovely and creamy. i even have it on my oatibix instead of just milk 💪

i just wait for the offers then buy a couple of 5kg bags, lasts ages.

I've found if I fuel the workout sufficiently then I don't particularly need much afterwards. A bowl of muesli is a good as anything.
Eat well, eat regularly, fuel the work, don't diet on the bike.
Credit: Trainerroad's Amber Pierce

You're all wrong. I'll let you into a secret.

The very best post-workout fuel is hot chocolate made in one of these.

A Hotel Chocolat Velvetiser. I got one for Christmas 2019 as a speculative present and it gets used 3-4 times a week in winter. Milk + chocolate, proper food.

I just got some bulk powders whey isolate 90. Unflavoured and no sweeteners, I think 30g P, 111cal per scoop and low C & F.

I can happily have it just in water and it tastes like weak milk. Addwd to a coffee or natural yoghurt smoothie it's great.

I also got some PB and Me 100% peanut powder which is great to add to smoothies for more protein.

I'm going to try making some ice cream with it this weekend with frozen fruit, xantham gum and some whole milk for a chub club post workout treat.

There was a recent GCN Video on protein requirement. The upshot being most of us will get by nicely just on our normal diet. Oh and that 30 minute window of opportunity for protein replacement has been debunked too.

Bulk powders chocolate protein powder for me every time. Although supplements are a very personal thing and it depends on how your stomach reacts, sometimes you need to try a few brands to find the one that sits best. I mix mine with water and creatine and is actually very nice. I lift as well so protein requirements are different to just cycling and following a macro based diet just can't consume enough protein from food alone especially when in a strength block so shakes are an easy way to top up the protein grams.
As some have said find the one you like best then wait for the offers and buy 5kg bags.

Personally I like SiS chocolate ReGo myself, will continue to use it just because it’s a nice treat after a workout.

This. Mmmm Tasty.

A Hotel Chocolat Velvetiser. I got one for Christmas 2019 as a speculative present and it gets used 3-4 times a week in winter.

Heard this before, I'm going to buy one now 🙂

Supplements are there to support your diet. The main purpose of them is to ingest specific nutrients/substances that otherwise would be impractical to achieve through normal means in the specific timescale. For example, chugging down a protein shake is a much faster process than munching the equivalent in chicken breasts.

Do your research OP, its not like they'll do any bad, its just that you may end up ingesting a bunch of sugar and pay a premium for it.

I buy bulk raw whey protein and make my own protein bars / put it in homemade recovery smoothies as a convenient supplement to a proper diet but that's about it.

Raw, unflavoured / unsweetened electrolyte powder is also great to add to some fruit squash for use during rides for a bit of an energy boost.

An easy way, and something which I do, to get carbs in after a ride/run is to add finely ground oats into a shake.

https://www.bulk.com/uk/ultra-fine-scottish-oats.html

To support my training I need a minimum of 250g of protein a day. So I use MyProtein Whey Isolate with a dash of creative every few hours.

Saying you can get it all from your food is true, but it’s a very expensive and large amount of steak and chicken.

When I was doing long rides and felt like a needed to get some energy in straight afterwards I used to blitz up a banana into some milk and chug that down, then follow it up with a can of mackerel.

That was pretty simple and quick.

I use the clear whey from my protein. It's not milky like the other stuff and has very low fat content. It's like drinking squash. Refreshing and with protein. Flavours are really good and tasty too.
But when there is an offer on. The tubs don't last very long.
https://www.myprotein.com/sports-nutrition/clear-whey-isolate/12081395.html

My son was at Southampton football academy for a while and the sports science people there swore by chocolate nesquick (with milk) post exercise.

It’s all marketing. real food is best but if you want convenience and don’t care about flavour then go for expensive food replacements. You’re probably not working as hard as you think you are relive to professional athletes, who mostly get by with proper food apart from stuff they consume during comepetition/hard training/making commercials for sponsors and that is because beans on toast doesn’t fit well in your pockets. Apart from that chocolate milk.

OK, one thing at a time.

"It’s all marketing". Well, it's not, it's about making choices about the food you eat. "Real" food is also subject to marketing.

"real food is best" best at what? Best also includes cost and convenience. Many would do well on organic fillet steak everyday, but see above.

"if you want convenience" I do. This is the main reason for me using whey protein.

"don’t care about flavour" Nope. Modern whey protein has fantastic flavours.

"expensive food replacements". Similar, or even less, than what you'd pay for the same amount of g protein from chicken breast/milk.

"You’re probably not working as hard as you think you are relive to professional athletes" So what? I'd like to receive the benefits of modern "professional" level nutrition whatever my level of training. There's need vs want right here.

"because beans on toast doesn’t fit well in your pockets" a rolled up peanut butter sarnie in clingfilm does though and is a good option.

"chocolate milk" here's the ingredient list for choc milk.

I'll stick to my whole milk, banana, frozen berries and pure unflavoured whey protein powder. Not even on the same planet for macro and micro nutrition.

I'll stick to my organic fillet steak 🙂

A Hotel Chocolat Velvetiser

That's brilliant!!! Can my next ride be past your house for a hot chocci!!!

I so want one of those!

Well I've foregone the protein powder today at least in lieu of a fried eggs and bacon with a couple of slices of brown toast. Was lovely and just what I needed after 2+ hours on the turbo 🙂

I always rated protein bars especially the ones made by Met-Rx.
Those Nurishment drinks in cans are pretty good also

To support my training I need a minimum of 250g of protein a day.

Not just cycling then?

That’s brilliant!!! Can my next ride be past your house for a hot chocci!!!

Message me first and I'll make you a socially distanced tester.

I use For Goodness Shakes and drop a few ice cubes in* as I really like the taste of them and its something of a treat at the end of a session. I train 6 days a week (if you count gym/workouts) but I do concede its something of an expensive indulgence, I'm sure a banana and a glass of milk would probably do the trick for me most of the time to be honest.

*I'll await someone to come along and tell me that the ice cubes completely negate the rate of carb absorption or something like that

Edit to say I don't even drink hot chocolate but that velevetizer thing looks amazing

I had a look at the analysis on my pack of M&S fruit and seed museli.
Roughly 10 grams of protein per my serving size and all from oats, nuts and seeds. Add half a pint of milk and you've got another 10 grams of protein.
50 grams of carbs too so glycogen replenishment is covered.
Lots of fibre and micro nutrients as well plus no artificial sweetners.
In that way it's better than a recovery/protein shake. Costs about 80 pence a serving and is readily available.

The other thing often overlooked is what is already in your digestive system.
I really like Cliff bars whilst training and will eat at least one an hour. They have 10 grams of protein in each bar. This doesn't just instantly dissolve into your bloodstream, it trickles in over a number of hours.
Coupled with a varied and healthy diet there should be a steady stream of different proteins travelling around your body at all times and I doubt it's ever deficient.

As for carbs however, I think it's really important to understand the requirements of your life and training. For me, getting my carb intake right is the key to handling lots of training.

I really like a lot of the protein powder flavours from BULK (formerly bulk powders). I'm a huge fan of chocolate in general but their chocolate based ones taste a bit off, but their vanilla based ones are really, really good. Been loving the new york cheescake, salted caramel, tiramisu, and birthday cake flavours. I usually get a 500g bag each time just to mix it up. Whenever I went with a bigger bag I'd get a bit bored of the flavour after a while. Definitely recommend mixing it with milk instead of water though, much more enjoyable.

Protein powder is super useful if you're doing any kind of resistance training, but also I've found it very beneficial since going hard on the turbo this winter. It helps with recovery and DOMS amazingly.

Also to anyone saying they'd rather have 'natural' foods, protein powder is literally Whey - you know, the part of milk that's left over from cheese manufacturing. It's not like it's some kind of weird chemical.

Doesn't have any fibre though or micronutrients and is often sweetened with aspartame which I hate the taste of.
I think the next big trend will be away from these big doses of macros and more to overall gut health. It's already happening now to be honest but it can appear overwhelmingly complicated.

Doesn’t have any fibre though or micronutrients and is often sweetened with aspartame which I hate the taste of.

You can buy it unsweetened, and it's not like that's all you eat. You could say the same if someone suggested eating chicken breast for protein. Having it being part of a balanced diet is fine, which is how the majority of people use it.

My point is that it's a missed chance to get some quality things into your body if you just reach for a shake.
It's splitting hairs though. Each to their own.

Message me first and I’ll make you a socially distanced tester.

😆😆😆
Might be a while, still in a post covid slump

Personally I like SiS chocolate ReGo myself, will continue to use it just because it’s a nice treat after a workout.

Ditto... and i've recently dabbled into the strawberry one too..

I make it with oat milk (they suggest water). makes it a bit or a better texture..
I find after a hard effort i definitely hurt less in my legs the following day if i have a recovery shake soon after..
Hydrates, reloads carbs and protein..winner...
I can prep it in a minute (using a cheapo breville blender thing) and drink it whilst getting ready to shower after exercise..

DrP

I’ve been using the For Goodness Shakes powders for a few years now as it’s the only recovery drink I have enjoyed that mixes with water. They are a decent price and normally have offers running at around less 20-30%. I buy the vanilla and chocolate and use 1 scoop choc and 2 scoops van to 500ml water. Does it work? Not 100% convinced but it’s something quick and easy that I enjoy drinking after a long’ish road ride.

Hmm.

The original point about the protein:carbs 1:3 thing wasn't to get extra protein to build muscle, it was to increase uptake of the carbs, IIRC. In any case, I find recovery drinks extremely effective at eliminating post-ride munchies. If I don't have a shake, and simply eat real food, it takes longer for me to recover and during that time I'll continue to eat more.

My point is that it’s a missed chance to get some quality things into your body if you just reach for a shake.

The point about having a recovery shake is that it's in addition to your real quality food. You fuel whilst riding and afterwards, appropriately for your level of exertion, and then you eat properly healthy food (low-carb if you want to lose weight) at mealtimes. Low carb should substitute starch for vegetables, so you'll probably end up eating much more quality food this way than if you try and replenish carbs through normal meal choices.

I've lost 4kg since autumn whilst feeling much better and getting faster, because I went back to calculated fuelling whilst riding even if I thought I could do without it, because I realised that incurring too much energy debt whilst riding was causing too much physical stress.

From my experience Torq recovery is by far the best, most delicious (as long as you avoid chocolate) and most expensive, but I have made my own version of it based on the ingredients bought from Bulk Powders and it's pretty good and far cheaper. I never found SiS to be particularly effective, but it's been a while since I tried it.

i just wait for the offers then buy a couple of 5kg bags, lasts ages.

wow, just been looking to top up my supply. am i right its about double the price now??

looked in the usual places, myprotein, bulk, theproteinworks..... theyre all around £150ish for 2 X 5kg bags, and thats with a 40%ish discount, im used to paying around half that!

surely this isnt another result of the 'B' word?

I don't bother with them - just chicken or fish after the gym

Oh are we doing this again?

I've entered a triathlon. One of the problems with tri training is trying to fit all the sports into your training. For the last few weeks I've done 5 or 6 workouts a week. My Garmin 'training load' score used to hover around 300, today it's on 1139. And I can feel it in my legs a bit, but I feel great. Because I'm fuelling appropriately which means the right amount of carbs during and after workouts, and low carb high veg at other times.

Recovery drink really does work if you train most days.

I’ve upped my efforts mostly
To lose a few lbs but also improve cycling fitness. I’ve dropped off my weight training as I started to get a bit of what I think is tennis elbow.

Doing one weights session a week - barbell clean and presses, deadlifts, squats, press ups. That’s about it.

2 x turbos, 2 x mile swims and 1 mtb ride. 1 complete rest day.

I’ve used my protein impact whey in the past but I’ve just run out. The wife bought some my protein collagen protein then decided to go dairy free 🙄 and is saying I need to use it up before buying any more protein.

Will this do the job just to help recovery (and avoid a sugary / unhealthy snack that I’d otherwise have)? Can I expect lovely soft hair / skin / sparkly eyes too 🤪

The basic science for the protein / carbs mix was a study looking at malnourished elderly.  It was also shown to have a slight benefit for hyperendurance athletes like solo pole trekkers and those nutters who do multiple marathons day after day

Unless there are new studies since I looked no benefit was found for amateurs or recreational cyclists

Whey powder is a waste product of industrial food processing.  Being able to monetarise it is the aim here

From https://pubmed.ncbi.nlm.nih.gov/23765352/

Ingestion of approximately 20 g protein during and/or immediately after exercise is sufficient to maximize post-exercise muscle protein synthesis rates

From https://pubmed.ncbi.nlm.nih.gov/18577771/

Coingestion of relatively small amounts of protein and/or amino acids with carbohydrate can be used to augment postprandial insulin secretion and accelerate muscle glycogen synthesis rates.

From https://pubmed.ncbi.nlm.nih.gov/21116024/

During postexercise recovery, optimal nutritional intake is important to replenish endogenous substrate stores and to facilitate muscle-damage repair and reconditioning. After exhaustive endurance-type exercise, muscle glycogen repletion forms the most important factor determining the time needed to recover. Postexercise carbohydrate (CHO) ingestion has been well established as the most important determinant of muscle glycogen synthesis. Coingestion of protein and/or amino acids does not seem to further increase muscle glycogensynthesis rates when CHO intake exceeds 1.2 g × kg⁻¹ × hr⁻¹. However, from a practical point of view it is not always feasible to ingest such large amounts of CHO. The combined ingestion of a small amount of protein (0.2-0.4 g × kg⁻¹ × hr⁻¹) with less CHO (0.8 g × kg⁻¹ × hr⁻¹) stimulates endogenous insulin release and results in similar muscle glycogen-repletion rates as the ingestion of 1.2 g × kg⁻¹ × hr⁻¹ CHO.

From my own experience, as I said, it has a major effect on controlling appetite after lots of exercise. This then makes it far easier to control my diet whilst training and still recover. It's very convenient as well - can be mixed instantly, doesn't need any preparation, doesn't go off, and is very easy to control the amounts I know I need.

Before we start, don't go telling me that I'm fooled by marketing, because I'm capable of figuring out things for myself and suggesting I'm not is an insult to my intelligence. Believe it or not I don't want to spend tons of money on expensive energy products, I'd rather spend it on bike stuff. Fortunately I don't have to buy expensive energy products since I buy generic powders for cheap and mix my own, which actually comes out not much more expensive than the food I would otherwise have to eat.

Unless there are new studies since I looked no benefit was found for amateurs or recreational cyclists

I'm an amateur but I'm now training 6 times a week which puts a fair old strain on my amateur body. So whilst I'm not as fast as a pro, I can be as tired as one.

Oh dear Moley - those three articles linked to come from the same college of woowoo and all quote the same studies which are published in woo woo journals.  thats just at a quick glance and none of them seem to be any new science just studies of studies

last time we debated this I dug down thru the multilayered articles quoting each other and all the evidence came from the two studies I mention

I have only had a quick glance at it tho for sure

any actual new science?

OP hasn't stated whether it's "just" cycling training, Tri Training, Crossfit or "Riding and Weights" etc etc

The need for protein of someone lifting heavy weights 3-4x a week will be far in excess of someone doing just cycle training.

There is definitely a place for shakes for anyone needed a boost in a high quality complete protein intake in an convenient package, especially if you're really busy, have a quick turnaround between training and taking the kids out or training late at night.

There seems to be a bit of snobbery around protein supplementation on this forum for some reason, maybe some are intimidated by the Gym Bros down the local leisure centre...  😉

Oh dear Moley – those three articles linked to come from the same college of woowoo and all quote the same studies which are published in woo woo journals. thats just at a quick glance and none of them seem to be any new science just studies of studies

last time we debated this I dug down thru the multilayered articles quoting each other and all the evidence came from the two studies I mention

I have only had a quick glance at it tho for sure

any actual new science?

This should keep you busy TJ: https://www.torqfitness.co.uk/torq-recovery-system#section-fillup-1

I've no idea if it makes a difference for muscle growth or fitness improvement or any of that but for sure taking something makes me feel better hours later and the day after than if I don't. And it's definitely worth it just for that minor comfort.

For that inexact science- milk, chocolate milk and science powder seem to perform just the same, but the powder doesn't go off so I use that (after once getting a mouthful of chocolate milk chunks)

I personally think recovery shakes are a positive.

From the long days on the saddle, especially in summer, and drinking responsible amounts of water with electrolytes, I would still late int he evening feel a little groggy, and a bit headachey until i discovered these shakes.

Now after exercise, I make one up and feel fine later in the evening, and certainly no headaches. I use water as i did read that milk lines the stomach and can prevent you from absorbing some of the minerals/vits the shake provides.

I've no idea how accurate that is, but for years it was always the thing before going out boozing at the weekend to drink a pint of milk to line the stomach. So maybe it is.

any actual new science?

I'm not an exercise physiologist, so I don't subscribe to the journals. Neither are you, but there are a few differences here.

1. I listen to people who are exercise physiologists
2. I have a science background
3. I've actually evaluated the concept myself and found it beneficial.
4. I do go through periods of actually training regularly, other than just general pootling about.

I am fairly confident in my ability to evaluate these things because there are stacks of other things that are meant to help, that I've tried and I don't take. So I'm not falling for guff as you seem to suggest.

I'm just reporting my own experiences and pointing out that there is some science here. I dunno why you're on here, except to argue with me. Maybe you want to save people some money, I dunno, but when you buy bulk and mix your own as I suggested it's really not that expensive given that normal food isn't free.

why you’re on here, except to argue

Sums up what I've seen, for sure.

Just to mention, bought some stuff from myprotein.com for my son for xmas and he gave me a code "Matt" - made it nice n cheap. That's all, bye!

he gave me a code “Matt” – made it nice n cheap. That’s all, bye!

nice one, thanks, but this is what im finding. applying that code brought 2 X 5kg bags down from £314 to £180 still. last time i bought some (about a year ago) it would have been less than half that price, about £70 i think. the price just seems to have shot up drastically.

I pay about £35 I think for something like 4kg of homemade.

After yesterday's very cold ride a nice hot Bovril did the trick. Oh and a couple of marzipan buns for some carbs. Yum.

I pay about £35 I think for something like 4kg of homemade.

intrigued, how do you make it at home?