Why You ACTUALLY Need a Recovery Shake (and What SHOULD Be in it)
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- čas přidán 4. 03. 2024
- Do we really need to rush for that post-workout recovery shake?! 🤔💪 Dive into the science with us as we explore the truth about recovery shakes and muscle recovery. 🧬🥤
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#TrainerRoad #GetFaster #recovery #recoverytools #fitness #cycling #health #cycling #triathlon #nutrition #nutritiontips - Sport
Here is a summary of the key points:
- There is no need to rush for a post-workout recovery shake, as overall daily nutrient intake is more important than timing for replenishing glycogen stores.
- Consuming carbohydrates quickly after a workout can be helpful if doing multiple workouts in a day or didn't eat enough before/during, but it won't lead to greater glycogen replenishment on its own.
- Timing of protein intake (pre vs. post-workout) doesn't impact muscle growth, strength or body composition gains from resistance training.
- Post-workout protein and carbohydrate intake can enhance recovery by activating mTOR and other signaling pathways to increase muscle protein synthesis rates. However, the increased signaling may not fully explain gains in protein synthesis.
- A post-workout shake with a 4:1 carb to protein ratio (15-25g protein, 60g carbs) is recommended to optimize these recovery processes, though not critical. The training stimulus is more important than the shake alone.
- Overall, a recovery shake may help optimize recovery when combined with an optimized training plan adapted to individual needs. But nutrient timing alone is less important than total daily intake.
Thank you for this.
The pace, rapid cuts, and the irrelevant screen to audio matching in these videos is stress inducing.
Watching this video after a workout while drinking my post workout shake…
I'm a big fan of the McDonald's recovery shake purely for availability's sake
Best TR video ever! Straight and to the point. Kinda gave up on other TR because the format was way too long.
Glad you enjoyed it! Our podcast is intentionally long-form, but it has chapters that you can use to scroll through and find the parts most interesting to you :)
I found this to be far less substantive and mostly devoid of critical analysis - most TR reviews offer counterpoints and broader bodies of work to contextualize things. Seems like a move towards click-bait. Sorry to say…
I tend to feel better when I eat after any type of hard training. Recovery shakes are okay too. But it is more about how I feel (not feeling depleted) than absorbing nutrients better for me.
Someone really likes those “whoooooshhh” transitions. Sorry but I couldn’t even finish the video…
I just listen to most videos as if they were podcasts - except there are some nice landscapes or unique events - I didn't even notice any whooosh...
Same. Made it 1-minute.
Thanks for the info. 👍🏻
I prefer a well deserved piece of cake after a hard session to that shake
exactly what i needed to hear. thanks TR!
Have to say, you legitimately have some serial killer vibes here. And oddly, the vibe somehow works for the content you are delivering.
All of these studies (and most studies in this area) ONLY use men as their subjects, NO WOMEN. Women are not just small men, and their bodies recovery different. Please consider having Stacey Simms on the podcast, she is an incredible source of knowledge about women's fitness, recovery, and health!
Why do we need an ASMR video on recovery nutrition?
A big fan of the High5 4:1 product. Have used it systematically for post-exercise recovery after rides and gym workouts. Sometimes also as a fuel during long 2hr+ rides.
Would love a video on how to fuel if you ride/run before LT1 exclusively? Do you even need to carb? I go out on long runs/rides & eat cause it's kinda like hiking - you eat, drink something at break points but no idea how it impacts performance.
I'm so confused now. Didnt I just listen to a TR podcast that stated recovery nutrition and timing is important and especially for women? This topic seems to be discussed adnausim but now I'm more confused than ever,. How about a clear "short"
I just have a glass of milk and go to bed.
Just started watching as I guzzle down a post turbo protein shake, hopefully I've not done wrong 🧐
If you just finished a ride, where you fueled with 60-90g carbs per hour, do you need the 60g carbs in your protein shake immediately after the ride?
Yes.
Nailed it!
@@TrainerRoadcan you say more?
@@kevinkwmiller I'll say more for them. Over the course of my 1 hour recovery ride yesterday I used approximately 98g of carbs spinning in Z1/Z2. That's a 1 hour easy ride. During a 2 Hour zone 2 ride I'd use approximately 212g of carbs (or more). If I fueled with 90g of carbs for those two hours that would give me a deficit of approximately 32g of carbs. But furthermore, after physical exercise my body will be working to restore not only muscle glycogen but also repair broken muscle tissue AND adapt for another effort in the future. The carbohydrate (and protein) expenditure during the ride and post ride will account for one's need to continue to fuel properly even AFTER the effort. If you don't fuel properly you'll lead to burnout and overtraining or worse, lose muscle. This information is readily available one dozens of TR podcasts, Evoq.bike blogs, Ignitiion Coach Co and Dylan Johnson's advice, Dr. Seiler's information, and more. You need carbohydrates not only for the ride, but for post-exercise muscle repair in addition to proper protein amounts per day (approx 1.5-1.8 g/kg protein min).
@@kevinkwmiller90g carbs are about 360cal. So unless you are burning less than 360cal an hour then you are still finishing your ride in a deficit.
Wish TR content would not try their hand at tick tock. Want the good old days back 😢
I usually put on weight when on a cycling training plan, I always overeat!
You might find last week's podcast with Dr Kyle Pfaffenbach helpful. He gave us some really helpful, practical tips for weight management. Check it out at this link: czcams.com/video/dQ-rQ16Tkbs/video.html
Curious why so many foods where FATS are the macro nutrient were included in the stock footage in this video (cashews, avocados, etc.) Doesn't fit the narrative.
What about my post workout recovery beer after rides?
Beer and french fries, that's the vegan way ;-)
I mean, it's got carbs...
Actually, they did a bit on the podcast over this.. ;-)
So keep the post ride recovery shake, no problemo. 😅😂
That makes one of us. I have a much better than average attention span. However, sitting and listening to Chad read studies to me would inevitably lose me in a near-monotone would lose me. Not saying the content wasn't valuable and informative; it just wasn't engaging - - to me.
It was all an ad! 😂👍
Hydrogen water review next 😅
Watching this as I'm about to do my 2nd ride of the day (back from work) after fasting all day (my one meal a day is dinner)
The super choppy video edit gave me a headache.
Aww poor thing gets a little headache from a video take a Panadol and have a little lie down
i had to dragmyself tru those 5 minutes , most annyoing tr vid so far those wooosh transistions are fking triggering to say the least
Who were the subjects in the studies referenced? Men? Women? Lots of research by Stacy Simms talks about the differences between the recovery needs of men and women, especially women in different phases of their life - eg. mensturating, perimenopausal and menopausal. Research is so biased to only look at men. Please specify and consider this when reporting studies!
I eat 4oz of ribeye immediately after. No carb
Literally just ignored their own research.