Post workout nutrition not packaged as sport nutrition

kallemann67
kallemann67 Posts: 92 Member
in Food and Nutrition
What do you consume as a post workout drink or bar that's not advertised as 'sports nutrition' ? For instance I'm trying chocolate milk this week as my recovery drink rather than buying a powder brand 'sport' mix. I may mix in some peanuts and a banana too. Cheaper and better(?) than the powdered stuff maybe - I'll see after the week goes by.

What's yours?

Replies

  • blankiefinder
    blankiefinder Posts: 3,599 Member
    What kind of workout are you doing? (i.e. duration and intensity?)
  • biodigit
    biodigit Posts: 145 Member
    I usually workout prior to breakfast, lunch or dinner. So I have full meals as my postworkout. Rich in carbs and protein.
  • Kalikel
    Kalikel Posts: 9,603 Member
    I don't eat certain foods at certain times. No pre-workout foods, no post-workout foods. I eat when I'm hungry and I eat what I have a taste for or whatever leftover needs to be eaten before it goes bad.

    I don't buy foods that are marketed to make me think they're going to make me more athletic.
  • Francl27
    Francl27 Posts: 26,371 Member
    Nothing. I just eat when I'm hungry. Unless you're a bodybuilder or an athlete, it really doesn't matter.
  • tkt19900
    tkt19900 Posts: 9 Member
    I used to eat almonds but now I'm doing chocolate milk and I like the chocolate milk better it's more satisfying
  • blankiefinder
    blankiefinder Posts: 3,599 Member
    For true athletes it actually can make a difference. For example my kids train 25-30 hours per week strenuously. They do need to replenish during as well as right after practice.
  • kallemann67
    kallemann67 Posts: 92 Member
    @blankiefinder triathlon - half ironman to Olympic distance. I train 15 hours per week but ramping up to 20- 25 as the distances over winter increase. I do strength training ( in adaptation phase right now) twice a week. My runs are approaching 2hours long/ bike 2 hours long and swims are getting up to 2 hours long. I do these 6 days a week and this week I started morning and evening training sessions. So getting proper nutrients in I think is important for recovery - ie. no aches and pains and plenty of energy the next day. I was reading labels on sport drinks and thought there has got to be better than this. I already make my own Gatorade style brew which works a peach during long bike rides. I am curious of other's choices thinking the chocolate milk option was sort of a default. I prefer to go non dairy but if it works I'll go with it.
  • Yi5hedr3
    Yi5hedr3 Posts: 2,696 Member
    Sweet potatoes.
  • saphin
    saphin Posts: 246 Member
    edited October 2015
    If my rides have gone over 2 hours, Protein shake made with coconut milk immediately followed 100g vegeroni (dry weight) with 100 garden peas and 75g soft cheese with garlic and herbs as soon as I have showered
    Shorter rides (about an hour) are normally in the evening so protein shake with oat biscuit then Greek yoghurt with oat husks and protein shake and fruit juice as soon as I get up
  • 3dogsrunning
    3dogsrunning Posts: 27,167 Member
    kallemann67 wrote: »
    @blankiefinder triathlon - half ironman to Olympic distance. I train 15 hours per week but ramping up to 20- 25 as the distances over winter increase. I do strength training ( in adaptation phase right now) twice a week. My runs are approaching 2hours long/ bike 2 hours long and swims are getting up to 2 hours long. I do these 6 days a week and this week I started morning and evening training sessions. So getting proper nutrients in I think is important for recovery - ie. no aches and pains and plenty of energy the next day. I was reading labels on sport drinks and thought there has got to be better than this. I already make my own Gatorade style brew which works a peach during long bike rides. I am curious of other's choices thinking the chocolate milk option was sort of a default. I prefer to go non dairy but if it works I'll go with it.

    I've just started following Racing Weight (aimed for endurance athletes like runners, cyclists, triathletes, etc). He recommends 1.2 g of carbs per kg of body weight and 1 gram of protein for every 4 grams of carbs within 2 hours of your workout.

    I haven't figured out my foods at this point. I do have a couple of very competitive Ironman friends, one who is a doctor. He does not recommend that chocolate milk for recovery.
  • kallemann67
    kallemann67 Posts: 92 Member
    @3dogsrunning Thanks for that link. Looking it up. And good to know about heads up on chocolate milk. I certainly don't want to go there if I don't have to but when caught out and have to tuck into a petrol station for a quick carb/ protein mix maybe this is an option. I'll read more.
  • kallemann67
    kallemann67 Posts: 92 Member
    @saphin - vegeroni ... don't know if we have it here in the UK ...
  • blankiefinder
    blankiefinder Posts: 3,599 Member
    edited October 2015
    kallemann67 wrote: »
    @blankiefinder triathlon - half ironman to Olympic distance. I train 15 hours per week but ramping up to 20- 25 as the distances over winter increase. I do strength training ( in adaptation phase right now) twice a week. My runs are approaching 2hours long/ bike 2 hours long and swims are getting up to 2 hours long. I do these 6 days a week and this week I started morning and evening training sessions. So getting proper nutrients in I think is important for recovery - ie. no aches and pains and plenty of energy the next day. I was reading labels on sport drinks and thought there has got to be better than this. I already make my own Gatorade style brew which works a peach during long bike rides. I am curious of other's choices thinking the chocolate milk option was sort of a default. I prefer to go non dairy but if it works I'll go with it.

    My son's university team is doing a series of nutrition seminars right now, and they are emphasizing a post-workout ratio of 2 carbs to 1 protein. If your workouts are intense, you should be able to build these calories into your day. They also encourage the kids to eat an pre-bedtime snack with a blend of carbs with fibre plus protein including things like greek yogurt + oatmeal, or a smoothie with fruit, psyllium and protein powder.

    To be more specific, some of the things my son is using post workout are chocolate milk + infinit repair mocha mud, or a homemade granola bar which is a blend of protein powder, dates, nuts and a touch of water. The calorie counts on these aren't exactly low. Not super high, but not low ;)

    I hope that helps.
  • kallemann67
    kallemann67 Posts: 92 Member
    edited October 2015
    @blankiefinder - lordie you folks sound like a very busy house who needs exercise when reading all this activity! :D Much appreciated re/ info.

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