As a bit of a fan, well a big fan of Brownes Ice Coffee product, Chill Light, this article published in the Canadian journal, Applied Physiology, Nutrition and Metabolism caught my eye.  The abstract of the article follows:

This study examined the effects of 3 recovery drinks on endurance performance following glycogen-depleting exercise. Nine trained male cyclists performed 3 experimental trials, in a randomized counter-balanced order, consisting of a glycogen-depleting trial, a 4-h recovery period, and a cycle to exhaustion at 70% power at maximal oxygen uptake. At 0 and 2 h into the recovery period, participants consumed chocolate milk (CM), a carbohydrate replacement drink (CR), or a fluid replacement drink (FR). Participants cycled 51% and 43% longer after ingesting CM (32 ± 11 min) than after ingesting CR (21 ± 8 min) or FR (23 ± 8 min). CM is an effective recovery aid after prolonged endurance exercise for subsequent exercise at low-moderate intensities.

The full citation for the article is:

Thomas, K., Morris, P. & Stevenson, E. (2009). Improved endurance capacity following chocolate milk consumption compared with 2 commercially available sport drinks. Applied Physiology, Nutrition and Metabolism, 34(1), 78-82.

The PDF copy of the article is available here and a HTML copy here. Reprints and permissions can be obtained here.

Popularity: 3% [?]

Tags: Audax,Choc milk,Endurance,iced coffee,Nutrition
Categories: Bicycling, Commuting and Recreational, Competitive Cycling
2 Comments »

BikeRadar.com continue their excellent series of nutrition articles with a new article by Christine Bailey of Cycling Plus on the subject of how to recover from hard rides.

Christine suggests that it is not only what you consume after a ride that is important but when you consume it.  She suggests three recovery time points:

15 minutes post the ride – focus on re-hydration

30 minutes post the ride – carbs and proteins

120 minutes post the ride – square meal

Christine also suggest giving consideration to the use of recovery supplements if you are still feeling sore or sluggish after re-fuelling well.

My only criticism with this article and these sorts of articles, is that (a) hard ride is not defined or qualified and (b) it is really not clear what sort of rider is being targeted here. Does a 1 hour commute count as a hard ride for example?

The above notwithstanding the full article can be read at BikeRadar.com.

Popularity: 2% [?]

Tags: Health,Nutrition,Recovery
Categories: Bicycling
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No I am not talking about the global financial crisis.  Rather Dr Kevin Currell of Triathlon Plus has written an interesting article on the importance of carbs and protein in exercise recovery for BikeRadar.com. The full article can be found at BikeRadar.com.

Dr Currell reminds us that:

During exercise, carbohydrate acts as the main energy source and the body’s small carbohydrate stores often become depleted.

and that protein also has a significant role to play

in allowing the muscles to regenerate, repair and adapt… Protein is essential for [muscles] them to recover. Protein also allows the body to adapt to the training by providing the fuel to build new enzymes and muscle fibres.

The article also contains some interesting carb/protein based recipes to encourage recovery.  They include:

• Quinoa and cinnamon chicken
• Cherry Bakewell smoothie
• Steamed salmon and potato salad
• Immune-boosting apple crumble smoothie

You can get the recipes at BikeRadar.com.  I have the immune-boosting apple crumble smoothie on my taste agenda for sure.

Popularity: 3% [?]

Tags: Nutrition,Training
Categories: Bicycling, Hiking
1 Comment »