Recovery Nutrition
Hey guys, I've done some reading about recovery nutrition (1st 30 minutes - 3:1 or 4:1 ratio) and now I'm convinced that I have been doing myself a disservice most of the time by not refueling thoughtfully.
My biggest challenge is that I have a really hard time consuming after workouts (because of limited time to prepare a delicious, whole food, recovery snack).
Would love to hear what other people do to get recovery nutrition (drinks, snacks, favorite brands, flavors, and most of all *** where can I save a few $$$, this stuff is expensive!)
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For any workout greater than 150tss, Chocolate milk. Ticks every box for me.
I usually work out mid-morning, so my recovery nutrition is also my lunch. I'll drink a protein shake consisting of 2 scoops of ON Gold Standard whey protein (chocolate flavored) mixed with 16 oz. low-fat (2%) milk. This gives me ~500 cal. with 68g of protein, 12g of fat and 33g of carbs. I do feel that I've been recovering better. The other reason I added a protein shake to my daily diet is because I've been trying to drop some weight and I felt like I was losing muscle mass along with fat. Since I added one of these protein shakes to my daily diet I'm actually losing weight a bit more easily and losing less muscle mass relative to fat (according to my bathroom scale).
I drink chocolate milk if my next meal is within 60-90 mins. If my next meal is 2-3 hours away, I make a protein shake using Infint Repair (15g P and 300 cals) and strawberries, banana, blueberries, etc. If I finish an intense workout after 8 pm, I'll make a protein shake using casein protein and whey protein isolate. I use Infinite Nocturne Night Time Repair (but there are many other protein brands with casein) as it helps me fall asleep much sooner than not taking it.
+2 on Chocolate milk. For the first 10+ years of my triathlon career, I used magic powders and bars, proper protein ratio and all, then started mixing in fruit and yogurt. But past 8 years or so, I just rely on organic milk with Hershey's chocolate mixed in. I don't have a TSS floor like @Dave Tallo , but I do use it if I get dripping sweaty, or feel like a noodle. I sometimes combine it with 30' of Normatec while bingeing TV...
I use Hammer Recoverite, but am switching to EFS Ultragen. I mix Hammer in 8-12 oz water and shake immediately after I finish a workout. It has 170 calories, 33g carbs, and 10 g protein.
I get a solid meal in 30 min after taking this, which is normally my breakfast. 1/2 cup oatmeal, egg whites, almond butter, blueberries. I have been adding flaxseed, chia seeds, cacao nibs, and hemp hearts since the first of the year.
Costco Whey Gold standard protein (Chocolate) - 1.5 scoops in 2 cups of Kirkland 2% Organic milk within 15 minutes of wko completion works for me...........
@Rob Tune I don't concern myself with ratios. I aim for 25-30 gm protein that contains at least 2.5 gm leucine, is non-denatured and isn't fortified with added vitamins, minerals and artificial ingredients. Try to get this in within 3-45 minutes. This helps turn off all that stress cortisol you made in the workout.
A big blunder is to wait too long after a workout to re-fuel. If you're a fan of breakfast burritos, you can make 2 or 3 at a time and have a ready premade snack. Three eggs and beans and you have 25-30 gm protein!
The reason for the non-denatured protein is that whey isolate supplies a source of cysteine which helps make glutathione and powerful antioxidant for your cells.
Adequate leucine helps with slowing catabolism.
I've used this reasonably priced powder for years https://www.nutrabio.com/product/WPIN2/
No blender required. I can stir it in milk (more leucine) or soy milk ( yes it's ok to drink soy milk) Or make a smoothie with banana and berries for more calories when appropriate.
Or ... a meal like what @Jeff Phillips described. That looks great!
Awesome feedback from everyone. Thanks so much for taking the time to write. It really sounds like (with a couple of exceptions), that focusing on Protein input (either with shake or chocolate milk) is the way to go.
@Rob Tune I really try to make recovery nutrition real food. No need to overthink it just eat something healthy. I/we as triathletes in general consume plenty of highly processed engineered race nutrition ( sports drinks, gels, blocks, bars etc ) the last thing I wanna do is consume a protein drink which is nothing more than more processed engineered nutrition. Yes I dabble in protein powder now and then usually when going into calorie deficit and I am afraid of losing muscle but much prefer real food.
Might as well chime in. I usually work out early morning. I drink a protein shake consisting of 1 scoop of ON Gold Standard whey protein (chocolate flavored) from Costco mixed with 8oz of Silk almond milk, some ice and a Dole banana. All blended in my Blentec and they I put on my Air Relax boots while reviewing my WKO file in TrainingPeaks.
**No trademarks were harmed in the writing of this post. #namedropper 😁
@Rob Tune I am certainly in the Minority here (shocker when it comes to nutrition)... But I don't actually believe in the "magic" 30 minute refuel window for most "normal" once a day training. I think if you will be doing another workout later in the day then it is absolutely essential to hit this recovery window so you will be refuelled and ready for your next workout.
There are a couple parallel threads right now discussing actual workout fuelling:
My normal weekday protocol is to wake up (~4:40-5:15AM), drink some water and do my bike or run workouts completely fasted with only water. Those generally finish around ~6:30-7:00AM. Then I quickly shower, throw my clothes on and drive to work. After settling in and clearing out my inbox, I walk down to our cafeteria and get a large omelet with tons of vegetables and bacon which I usually start eating around ~8:15 +/- 15 mins... So that's 90 mins or so after I complete my fasted workout... I thinkn there's a chance that natural HGH continues in the period after your workout and will then slow when you refuel. So it's a balance of increasing HGH or adding the protein quickly for enhanced muscle synthesis. I'd rather tip that scale in the hormone direction, knowing that I get plenty of protein throughout the day. I also believe that normal eating throughout the day will top off my glycogen stores for the next day's workout, so there's no need to try to do that during (or immediately after) any short-ish workout that is less than say ~2hrs.
On weekends, during the OS, I still start and complete my workouts fasted, but then usually immediately eat (at least within the first 30 mins or so). The only science behind this is that I'm always crunched for time, so I shower quickly, eat, then run to some kid's function on Saturdays, or church on Sundays. So on weekends, my normal breakfast is ~4 eggs over medium, with cheese, and a whole avocado.
Camp weeks, or giant workouts (even just long rides or long runs) I generally eat before during and immediately after all workouts to make up some of the calorie deficit I know I'm in.
Here's a decent article that discusses some of this stuff:
@John Withrow Thanks for the different perspective! I wasn't familiar with Marks Daily Apple, and enjoyed the read. Honestly, you guys are way more knowledgeable than I am on nutrition (that's why I asked).
In the end, I've learned that there are pro's and con's that could wear me into total confusion if I take them all together. I just need to experiment and learn what works for me.
What I do know: When I fast after a ride or run (unintentionally) I feel pretty good for a while. Then I get hit with a Mack truck of hunger and my kids hide from me. I'm going to try a fast similar to John's and see if eating at 90 mins works better. Over the last week, I have been taking protein promptly after workout and I now find myself starving ALL THE TIME (even at the same calorie intake + adjustment for workouts). Who knows if those two things are related.
I can relate to a little (or a lot) of what everyone has posted. Thanks!
@Sheila Leard , I just got my shipment of NutraBio Whey Isolate. Thanks for the reco.
@Rob Tune
"In the end, I've learned that there are pro's and con's that could wear me into total confusion if I take them all together. I just need to experiment and learn what works for me."
THIS^^^^
@Rob Tune Much of the confusion comes from not addressing the TYPE of workout are you replenishing? A strength training session vs a hard bike interval vs a long ride or run will deplete you differently.
You said "When I fast after a ride or run (unintentionally) I feel pretty good for a while. Then I get hit with a Mack truck of hunger and my kids hide from me.
I believe you answered your own question. Post workout calories are not just about replenishing glycogen. The next few meals will load your muscles with glycogen. Unless you are doing double workouts in the same day just eat normally.
The bigger reason for replenishing within an hour after a HARD workout is hormones. This graph is a classic from a text book. It says it all. Time and intensity raises these hormones in response to stress. After exercise cortisol (catabolic hormone) will eventually drop, but you can speed up the process by eating protein and carbs. It's important to regulate cortisol. If you are low on glycogen cortisol will use protein for energy, which is why we fuel during exercise. High cortisol encourages fat storage and hunger.
Bottom line - if you put yourself in time restricted feedings and your workouts don't fit into that window you are putting your body under unneeded stress. Remember Rob - you are an endurance athlete. If all your workouts were at 65-70% max V02, then this would be a different conversation.