A seperate difference is that vegan protein has been found to be less ‘bio-available’, which means that say we consume 20g of soy protein, only 12g will end up being available for the body to use. 20g of whey protein, on the other hand, will provide 18g of protein that can be digested, processed and available to be used for protein synthesis. Cyclists who have consumed chocolate milk in the past have really felt like it is the right move for them overall, and they start to make it part of the routine. It is really just a matter of finding a balance, and only drinking chocolate milk as a recovery drink. Drinking it too much, each and every day, could cause some issues. Leucine is an amino acid which is known to switch on the signalling for muscle protein synthesis, amplifying the effect As Bike Radar advises, racers should ideally take high GI carbs both during the race for continuous fuel, and immediately afterwards, followed by low to medium GI foods two to three hours after the race.

Recovery drinks are great, and consuming things at the right time can help even more. That is why a lot of riders will follow a fairly strict schedule as far as what to do after writing a ton of miles at once. Step One: Hydration Consuming your recovery drink within an hour of completing the training session has also been shown to improve recovery. Studies have shown that even those who consumed the same amount of carbs and protein throughout the day did not recover as well if they left the start of their recovery nutrition till after 1 hour after the end of exercise. Also ensuring you remain well hydrated in the hours proceeding the session is important. Psychological benefit to taking an expensive recovery drink helps you think you are maximising your recovery from a hard session. Carbs wise, you should be consuming in total (from drink and additional food) between 60-100 grams of carbohydrate, depending on the duration of the training, the intensity, and the training you have in the following days.

Bodybuilding.com also summarises: “Soy protein could be an excellent anabolic aid, used independently, or in concert with whey protein, to stimulate further gains in muscle.” And for them, SIS Rego Rapid Recovery is a great option, along with a convenient way to get rid of some of that spare cash that keeps getting in your way. Stupid piles of money to trip over… This means less pain in our legs, and greater muscle development post training, especially those wanting to build greater muscle mass. Ideally, we want between 20-30 grams of protein, as more than that has been found to be surplus to requirements. It seems to target itself more towards athletes (cyclists and runners especially) as opposed to body builders or gym bunnies. When used as directed—that is, within a half-hour after exercise—side effects should be minimal, if any. Yes, sugars can cause gastric distress, especially when fueling with them over the long run, though you should be fine slamming down the recommended amount right after your workout, which is when it won’t cause a glycemic response.

Coconut water is good for replacing lost electrolytes and de-acidifying the stomach. It is worth having a few in the fridge on hot days, it can be quite refreshing, especially when you fancy something different. In contrast, some in bodybuilding circles have traditionally believed that soy protein makes it harder to gain muscle thanks to ‘feminising qualities’, namely that it decreases testosterone and raises oestrogen. Recent studies have debunked this theory, however. The 3:1 ratio of carbs to protein was ideal, and the inclusion of BCAAs in a vegan drink was much appreciated – typically these are harder to get in a vegan diet. However, the overall amount of protein was low, which is disappointing as it can be harder to get enough protein in a vegan diet in any case. A bonus point for High5 is the option to get the product batch tested, which helps to put your mind at ease that there isn’t contamination with any banned products that would fail a doping test. Although most of us won’t get tested, it is good to know what you are taking is ‘clean’. Fructose: Fructose is the other key carbohydrate included here, and it’s one that we’re not particularly fond of. The body doesn’t use fructose well, and it can’t become muscle glycogen like dextrose, our preferred carb. It cannot be absorbed straight into the blood stream (dextrose can) but first has to travel to the liver to be changed into glucose which is then turned into glycogen and stored by the liver to be released whenever the liver thinks it is needed to maintain blood glucose. As such, it does nothing to replace lost glycogen in the muscles, making it a pretty pointless post-workout choice.

10. Homemade recovery drinks

But we realize that not everyone can drink milk, and there are those who prefer a vegetarian option as well. The former stimulates anabolic hormones that encourage muscle formation, while glutamine aids the body significantly during times of metabolic stress.