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I’m due to Start marathon training next week and over the past couple of years of running regularly I know that Long runs seem to wipe me out for the rest of the day. Head-achy and just general knackeredness. I’m generally well hydrated beforehand and will have a drink with me if it’s 15 miles+.
I usually just have a pretty standard shop bought chocolate milkshake to come home too but I’m just wondering if people use anything a bit more
‘Specific’ after running/cycling that they feel genuinely helps to just get a bit of energy back into them.
I’m thinking recovery drinks powder that you mix with water / milk etc.
That kind of stuff.
Maybe you take something beforehand that helps afterwards?
Timothy Taylor, QTY 3 Pints seemed the preferred recovery drink when I lived down south.
There is something to be said for a couple of pints, there’s actually a lot of what’s in recovery drinks in a pint. Follow it was a baked potato topped with tuna mayo or beans and you’re not far off.
If you want “proper” stuff then SiS ReGo is pretty good.
Make sure you polish off a pint of water too.
I know it's just expensive chocolate milk, but For Goodness Shakes are quite often on sale in Tesco, and I'll have one after a longer/harder ride.
Maybe mind games, but I seem to recover better if I have one. Given that I happily spend £6-7 on a decent cafe stop, £1.50 on fancy chocolate milk afterwards doesn't seem so bad
There is something to be said for a couple of pints
Maybe .. but I don’t drink!
If you want “proper” stuff then SiS ReGo is pretty good.
This is what we have in the house, although it's started to give Mrs Dubs indigestion a bit.
Milk tends to give me a bloated feeling, so the ReGO works for us
Maybe .. but I don’t drink!
Well, there’s an argument that non-alcoholic beer is even better. They were giving our Edrinder alcohol free out after the finish line of the Manchester marathon and it went down a treat.
I've just bought a big tub of the High5 recovery drink as I have significantly upped my quantity of training. Its not as sickly sweet as most which is great, and I feel a lot better after having it than I did after a big Zwift session before. It specifically says to mix with water, not milk, as the milk blocks your body absorbing the energy which I found interesting.
https://www.dolphinfitness.co.uk/ was the cheapest place I could find.
Torq recovery really really helps, and you can mix your own by shopping at bulk.com if it's too expensive.
Chocolate milkshake or beer as cheap options or recovery powder mixes from the big endurance fuel companies.
Well, there’s an argument that non-alcoholic beer is even better
10/10 for effort but not interested in that either! I got one at the finish line of york marathon 2018 (because it was there) and soon realised I shouldn’t have bothered!
Bulk were doing a good deal on their all-in-one complete recovery powder in Jan so I thought I'd try a bag.
I've started having a shake after every workout & Zwift race.
Probably too early to say for sure but I definitely seem to have a bit extra in my legs the day after, since taking it.
I got 2.5kg for £25 plus postage. Enough for over 40 servings and tastes fine.
It's convenient too, which helps.
Running 20 miles is probably going to make you feel spaced out for the rest of the day whatever you drink, unless you’re well trained.
Chocolate milkshake contains carbs/protein in the right ratio, but it's not as concentrated so you would need to drink something daft like 2l of it to get the amount that your body needs. And it doesn't contain other goodies like glutamine or ribose.
Headache suggests dehydration to me. If you’re running 15+ miles you’re going to lose a good amount of fluids and electrolytes. Can you drink more/regularly while running? Ideally something with electrolytes in it, I use High5 tablets when on the bike (I don’t run far enough to need to rehydrate on the move).
When you get home, anything with protein is the aim I think. Could be a recovery shake, could be food (eggs, chicken) and ideally within half an hour of finishing your run. The sooner you get fuel back into your system the sooner it will start to recover, and the protein will help your muscles repair.
That’s about as scientific as I get, and I’m sure someone will be along to correct me. In short, there’s no reason to feel too wiped out as long as you are fed and watered properly. As an example, I’m not particularly fit, but I can ride 100km + on the road bike in the morning and feel relatively OK for the rest of the day (stretching and rollering afterwards helps a lot too).
I just have chocolate milk.
For Goodness Shake Recovery as part of a £3 meal deal at Tesco Express.