All Posts by Date or last 15, 30, 90 or 180 days.
also by Lloyd: and
Thank you for purchasing through links and ads on this site.
diglloyd Deal Finder...
Buy other stuff at
Upgrade the memory of your 2018 Mac mini up to 64GB

How I Recover from a Workout

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.

After the Everest Challenge Stage 1, recovery is essential for Stage 2 the next day, and indeed I rode stronger the 2nd day than the first.

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 (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.

Before bed

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.

B&H Deal ZoneDeals by Brand/Category/Savings
Deals expire in 14 hours unless noted. Certain deals may last longer.
$3097 SAVE $200 = 6.0% Nikon D850 DSLR in Cameras: DSLR
$1797 SAVE $200 = 10.0% Pentax K-1 Mark II DSLR in Cameras: DSLR
$998 SAVE $400 = 28.0% Sony a7 II Mirrorless in Cameras: Mirrorless
$1798 SAVE $200 = 10.0% Sony a7R II Mirrorless in Cameras: Mirrorless
$2798 SAVE $400 = 12.0% Sony a7R III Mirrorless in Cameras: Mirrorless
$3998 SAVE $500 = 11.0% Sony a9 Mirrorless in Cameras: Mirrorless | Terms of Use | PRIVACY POLICY
Contact | About Lloyd Chambers | Consulting | Photo Tours
Mailing Lists | RSS Feeds | Twitter
Copyright © 2019 diglloyd Inc, all rights reserved.
Display info: __RETINA_INFO_STATUS__