What to drink before/during/after a ride?

[marinman]

I've always been a water person in all 3 phases of a ride, but lately, I don't think I'm recovering well after hard rides. I've met some people on rides who use various sport drinks in their water bottles, and also drink something different after a ride. Since riding with my Garmin, I find that I'm riding 1.5-2 hours and burning anywhere between 1600-2000 calories (which is quite an eye opener!!!). I don't think my body is getting adequate nutrition after these types of rides -- I feel like crap today!

I never thought I need anything like this, as I'm not a competitive racer (although, you get a few friends out on the trial, and they all are secretly racing...). Anyway, someone I met most recently has recommended HEED during a ride, and I have read articles that suggest that drinking chocolate milk after rides is a good recovery (not sure if it's 2%, whole, etc.) or Recoverite. What are your thoughts?

Thanks,
Mark

[Di_bear]

I drink Heed during rides and drink Ovaltine afterward. They both work great.

More specifically . . .

Each ride is different, and so is the weather, so I make a call the day I ride. It's usually one of two different ways:
1 - Take Heed in water bottles and take Hammer gel for backups (usually don't eat the gel when I have Heed, but it's nice to have options for the unexpected). When the weather gets hot, or I work my way up to a century, I'll add a Camelbak of water to the mix.
2 - Take a Camelbak of water and use Hammer gel for fuel. I personally never put anything but water in the Camelbak. It's less work that way (sanitary).

I also use a mix of Luna bars (my choice - lower calorie bar for a Polish metabolism ) and peanut butter sandwiches for longer rides. For long rides, sometimes you just need real food so your stomach will shut up and let you ride in peace.

Try different things and see what works for you. It's not always nutrition that's an issue, but what you find convenient.

On days I ride, I choose to drink my milk after the ride instead of with breakfast. My glasses hold two cups, so I get both dairy servings in one shot, and I add some Ovaltine for extra nutrients. I also like the taste and it's lower in calories than traditional chocolate milk. After I have my milk, then I have time to make a nice, healthy meal.

[Brandon Love]

I mix it up depending on the ride. I've always been a big water drinker too, but recently have discovered Hammer Heed (under 2 hour ride) and Perpetuem (over 2 hour ride). I always have one bottle with water and lately, the Hammer drink in another. I've been a long time fan of Cliff Bars and I also like gels. I've heard it's good to eat a full meal for recovery as soon as possible after a ride. Typically by the time I'm done riding I'm ready to dig into some real food and chow down to my heart's content.

[bh357]

... and drink Ovaltine afterward ...

Did you send away for your Little Orphan Annie secret decoder ring



For me, 2 scoops of HEED will do me for anything between 1 1/2 and 3 hours. Less than 1 1/2 hours and it's water only. 3+ hours and it's more HEED + Sustained Energy if it's an intense ride. Real food at some point if it's a more laid back pace. Recoverite after 3+ hour rides, or anything over 1 1/2 hours if it's a very intense effort.

[E-quality]

For that long of a ride...make sure you eat well an hour or two before the ride, drink plenty of water before, during and after your ride, consume some gel or energy chews, sports drinks, a banana, etc. as needed during your ride and then eat well after your ride. When I say "eat well", I don't mean a lot...just good quality food.

Eat a well balanced meal before and after the ride, including protein and good fats, to make sure your body has everything it needs to get you going and to help you recover from the ride.

You need to replace the carbs burned during riding which is where the chews, gel sports drinks, or a banana come into play...these contain electrolytes and B vitamins in case you need them as well.

Most people don't drink enough water so drink plenty. People can lose a lot of water to sweat...up to 2 liters per hour! So you need to replace it...a quarter liter to 2 liters per hour depending on the temperature, activity level, etc.

[marinman]

Most people don't drink enough water so drink plenty. People can lose a lot of water to sweat...up to 2 liters per hour! So you need to replace it...a quarter liter to 2 liters per hour depending on the temperature, activity level, etc.

Hmm. It's interesting that you say this. This was my first ride sans camelbak. I made the switch to water bottles. So, for 2hr/19mi/2000 cal, I had 64 oz of water, plus a gatoraid after my ride. Maybe this wasn't enough?

[Brandon Love]

When I say "eat well", I don't mean a lot...just good quality food.

Eat a well balanced meal before and after the ride, including protein and good fats, to make sure your body has everything it needs to get you going and to help you recover from the ride.

This reminded me of one of my new favorite things to eat.. SPROUTS!

They are chuck full of vitamins, minerals, proteins, and enzymes. It's the healthiest point in a veggie's life cycle. I've been eating a 'crunchy bean mix', garbanzos, and lentils regularly and I definitely notice a difference in my energy level and recovery period. If anyone is interested, you can get some great deals on organic sprout seeds at the following link: http://www.healthy-eating.com/sproutseeds.html

[jalopy jockey]

Most people don't drink enough water so drink plenty. People can lose a lot of water to sweat...up to 2 liters per hour! So you need to replace it...a quarter liter to 2 liters per hour depending on the temperature, activity level, etc.

Hmm. It's interesting that you say this. This was my first ride sans camelbak. I made the switch to water bottles. So, for 2hr/19mi/2000 cal, I had 64 oz of water, plus a gatoraid after my ride. Maybe this wasn't enough?

Depends on how hydrated you were going in. 64 OZ is almost 2liters. So unless you were dehydrated it should be more than enough in this weather.

For longer rides I supplement my 1.5L camelbak with some heed or something in a bottle or two.

[ShomyOface]

Since riding with my Garmin, I find that I'm riding 1.5-2 hours and burning anywhere between 1600-2000 calories (which is quite an eye opener!!!).

That maybe what your Garmin tells you, but you're not! Just drink plenty of water and carry a couple of gels/powerbar - you don't need to carry both energy drink and food, your body can't metabolize anything quick enough on these short rides. The calories you intake during the ride are related to recovery, not for energy during the ride. As far as what to drink after, chocolate milk is apparently a good source, and yummy too. Not sure how the cost compares to some of the post-workout drinks - BUT, given recent lawsuits, unlike the Hammer products, you won't be disqualified for doping is the UCI test you.

[marinman]

Since riding with my Garmin, I find that I'm riding 1.5-2 hours and burning anywhere between 1600-2000 calories (which is quite an eye opener!!!).

That maybe what your Garmin tells you, but you're not!

I assume they're counting calories based on my cadence/HR sensor. How can I get an accurate count of calories? Or... is this method just inherently flawed?

[ShomyOface]

Caloric burn depends on weight (size), effort, time, experience (how long training), course etc. One 150 lb person who has never riden a bike, will burn 600 calories in an hour at 10 mph, while the next person at 180 lbs will burn 500 calories at 23mph. So, unfortunately, generalizations are not possible - experience will be the best determinant.......................

[E-quality]

drink plenty of water and carry a couple of gels/powerbar - you don't need to carry both energy drink and food, your body can't metabolize anything quick enough on these short rides. The calories you intake during the ride are related to recovery, not for energy during the ride.

I don't think this is correct. Some carbs can be digested quickly and utilized during exercise...like the carbs in sports drinks, energy chews and gels, etc. And, these carbs become useful after about an hour of aerobic activity so it's good to take in carbs from one of these sources (there are other sources also) if you're riding for over an hour.

I assume they're counting calories based on my cadence/HR sensor. How can I get an accurate count of calories? Or... is this method just inherently flawed?

Those numbers are always estimates but they use formulas to get somewhat close. Some computers, HRM's, exercise equipment may be set up differently where you'll get different numbers. Basically, don't have too much faith in these numbers but they get somewhat close.

I'll run on a treadmill and it tells me that I burn around 300 calories in around 30 minutes (I run for different lengths of time) and other equipment will tell me close to the same thing if my heart rate is the same. The treadmill only asks for my weight while the elliptical asks for age, weight and one or two other things (can't remember because I haven't used it in a while)...the treadmill does ask for age also when using it to determine VO2max though. I just look at the estimated calories burned as...well, an estimate and consider it but I'm much more concerned about getting my heart rate up and that's the only thing I really pay attention to.

[TCRunner]

There are alot of different products out there for pre-workout, during workout and recovery. Some taste better than others. I personally think HEED tastes awful. I like PowerBar drinks.
The reason "Show my OFace" said to drink water and a gel or bar is because if you're taking in calories and sugars from a gel or a bar, you don't need additional sugars from a drink. In fact it can be too much for you system to digest. "He's an Olympic athlete - he knows what he's talking about".
Chocolate milk has been shown to be an effective recovery drink because of the balance of carbs and proteins. With protein, the body more readily absorbs the carbs. What you end up with is carbs to replenish the energy and protein to help repair muscle.

[Di_bear]

The reason "Show my OFace" said to drink water and a gel or bar is because if you're taking in calories and sugars from a gel or a bar, you don't need additional sugars from a drink. In fact it can be too much for you system to digest.

I think it really depends on the person, because some have sensitive stomachs, whereas some, like me, don't. Considering those without gastro problems, taking in "too many" carbs really won't do anything except add extra calories. Most cyclists are battling weight for one reason or another and don't need extra calories on the bike. That's why you should try different food/beverage combinations to see what minimum works for you and take extra gels for emergency situations if you like to wander far on your bike. This is why I use the "system" I do (see my first post).

That said, water is your best friend. Incorporate it into your rides.

[froggyrider]

OK, tongue in check, but really, this works for me:

I find a combination of elecrolyte pills and beer work well, before, during and after a ride.

I also have Recovery drink and take the Hammer Shill Tissue Repair pills after- not sure it works, but... Plus the protein and carb reload to feel less fatigued the next day. Lee's fried chicken and biscuits are great for that.

The beer works better than Tylenol on long rides to dull the aches and pains. Slug enough water and Heed between beers, through, especially if you are on single track.

Clif Blocks are nice because you feel like you are "eating" something during a ride. But in cold weather, they are hard to chew, just like gels get too hard to pour for a plastic container.

But my favorite riding is more slow and steady endurance off road and touring on road, not spiriting. So I am not sure my technique will work for that type of riding.

Good luck!