This season, I rode every day since Jan 1, with only a few exceptions for brief illness. Recovery after a workout is critical if one is to ride every day.
So I feel qualified to pass along what I do for recovery.
My recovery diet
After any moderate or hard workout, I refuel immediately. Also, I don’t under-eat during the workout, and I don’t under-eat before the workout; this leads to unpleasant problems.
My recovery approach is simple:
- 120 calories of Bob’s Red Mill gluten-free oatmeal (eaten raw, not cooked), excellent glucose source;
- 20 grams protein of Hammer Whey or whey protein powder.
- 30 grams raw unsalted pistachios from nuts.com (I consume about a pound per week of pistachios, and 3 pounds in the week preceeding the Everest Challenge). Alternative: black walnuts, but I prefer the slightly lower fat content of pistachios.
- 1500mg Vitamin C
- Multi-vitamin, Vitamin B12, Vitamin D3.
Often I will first ingest 1 or 2 scoops of Hammer Recoverite in 12 oz water, then the above 10-15 minutes later. I use 2 scoops Recoverite for long or very hard workouts, 1 scoop for moderate ones.
Within an hour, I then eat a meal consisting of a similar balance of carbs/protein/fat along with extras like fruit and seaweed and vegetables and goodies.
This approach has not yet let me down.
Often I will take 20 grams protein before bed if the workout has been hard, and sometimes another oatmeal and nut supplement. I credit the extra protein with supporting the 10 pounds or so of leg muscle from January 1st of 2011 to September.