Back in the saddle today for a reasonably gentle spin. Did an hour on the turbo on a flat CompuTrainer course, rode about 20 miles at an average HR of about 122. I've decided to experiment with having a milk drink (with added sugar and chocolate naturally) immediately after my training sessions to see if I can improve my recovery rate in the hope that I might get on better with the higher intensity stuff, can't do any harm. I'm trying this having read this:
We've mentioned that chocolate milk is an effective post-ride recovery drink. It's relatively cheap, widely available and similar to commercial recovery drinks in calorie content and protein/fat/carbohydrate balance. Plus, a glass of chocolate milk is a delicious way to end a ride. It tastes great while supplying 270 calories, 39 grams of carbohydrate, 12 grams of protein and 7.5 grams of fat (for 12 ounces of the 2% milk fat variety). And it has 45% of the daily value of calcium. Downside? Some cholesterol (30mg) and saturated fat (4.5g). And, of course, if you're lactose-intolerant all kinds of gut disturbances.
A recent Nutrition Newsletter from Carmichael Training Systems shed some light on why this works.
"Protein from dairy products contains a combination of whey protein and casein protein," says CTS. "Whey protein is absorbed extremely fast -- up to 10 grams an hour -- which is why whey protein shakes have been a muscle-building staple for years."
"Casein, on the other hand, is funneled into the blood stream at roughly 6.1 grams per hour. This slower absorption rate partly explains milk's promotion as a weight-management tool -- the unabsorbed casein sits in the intestine and helps a person feel full."
"The combination of whey and casein makes dairy an excellent choice for athletes as it addresses their immediate (whey) and long-term (casein) protein needs."
Must be worth a bash!
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