After the ride, the food

I've heard that. Does it actually do as good a job? I love a chocolate shake me!

This was repeated on BBC this week; team of rugby players made to do squat jumps to failure then half given lucozade and half milk as recovery drink.

Both groups kept a diary of perceived level of discomfort and had bloods taken to measure muscle recovery.

Milk drinkers had lower levels of pain and quicker recovery.

http://www.bbc.co.uk/programmes/p00p293l

Oats and blueberries (into soak before i ride) with reflex whey mixed in.
Standard.

I too am eating a lot of mackerel at the moment - with horseradish and watercress in between two slices of a decent loaf. I usually get this down me two hours following the oats.

I've been using MyProtein Impact whey with choc Nesquik milkshake which is also unflavoured and alot cheaper than Reflex

I've wanted to try that MyProtein, and may very well do so after the Reflex tub is nailed.

Everything in the house. #obvs

First time I've tried protein shakes and it dissolves really well and had no stomach problems or anything. On it's own with water and a tiny squirt of agave nectar it's more than sweet enough and plain with milk is just about palatable.

With MyProtein, it's best to take responsibility for flavouring it yourself.

How to make MyProtein Impact Whey palatable:

250ml milk
1.3 scoops of protes, unflavoured
1 tsp instant coffee
2 tsp cocoa powder
2 tsp sugar (to taste)

shake shake shake >>>

All whey powder costs about £50/kg here in Kenya, but luckily I can buy a pint sachet of chocolate milk for about 40p.

cinnamon is also good :)

Glass of Milo made with 3 heaped spoons of milo. Skim or whole milk is your choice.
Normally followed with either a plate of fish fingers or a massive sandwich full of cold cuts from the Polish deli across the road. Not sure if it's ideal recovery but it tastes good!

Milo rules.

Myprotein impact whey with water (vanilla flavour)
and
Omlette
nandos
chicken shop (kentish Town not Sams/Morleys/CFC/Chicken Cottage etc)
Pizza
Carbonara

Tongue, breast, and pussy. Feel fucking great afterwards.

This was repeated on BBC this week; team of rugby players made to do squat jumps to failure then half given lucozade and half milk as recovery drink.
http://www.bbc.co.uk/programmes/p00p293l

Its nice to see the BBC talking about milk in a positive light. But in terms of "science" this and other exercise/nutrition stuff they often spout is often meaningless sensationalist nonsense.

there is no detail, they just want something that "surprises" people for entertainment value.

Recently they published an article claiming that protein was bad for you just because of one 22 year old who they looked at who had 7 protein shakes a day plus a myriad of bodybuilding stimulant supplements.

http://www.huffingtonpost.co.uk/aidan-goggins/quackery-from-the-british-dietetic-association_b_1853685.html

This is an old study: http://www.ncbi.nlm.nih.gov/pubmed/16676705

Any updates?

With MyProtein, it's best to take responsibility for flavouring it yourself.

How to make MyProtein Impact Whey palatable:

250ml milk
1.3 scoops of protes, unflavoured
1 tsp instant coffee
2 tsp cocoa powder
2 tsp sugar (to taste)

shake shake shake >>>

All whey powder costs about £50/kg here in Kenya, but luckily I can buy a pint sachet of chocolate milk for about 40p.

Why on earth would you even want to consume whey protein powder if you are in kenya?

Protein supplements are a bullshit first world convenience thing for dieting and retaining a high protein intake. If you are an active individual and are not trying actively to lose bodyfat you have no reason not to just eat real food. Which you will benefit from much more greatly. You need calories, lots of them if you are cycling a lot. Large amounts of protein will have little effect without corresponding increase in calories. That is why something like whole milk is good, sets everything out in the perfect ratio.

If you are a fatty sitting on your arse most of the day and wanting to grow muscles by lifting weights ocassionally - while not making yourself fatter. Then lots of milk might no be the best option as you will be getting sufficient energy from other parts of your diet (rice, potatoes, fat etc) so choosing purer protein sources would be a better option. Like meat & fish.

No matter how poor a place and how bad the infrastructure. Eggs are always cheap and commonly available. I am sure meat availability in Kenya isnt all that bad?

internet tells me Beef is between $4-5 USD per KG. That is cheaper than the meat over here.

-edit-

Realise your point may have been that your are buying chocolate milk instead now you are in Kenya, so ignore the 'tone' of my post as you seem to be on the same wavelength, but Ill leave it up anyway .

pint of milk
chicken thighs x 2
banana
Call of Duty one man survival mode level 21 welcome to my fucking world

wow some people do take their commutes seriously, especially with this proton shake talk

My front light shakes protons gangbang style.

My cheeseburger with caramelised onion and vanilla topping procure me some good silent farting.

It's anonymous.

wow some people do take their commutes seriously, especially with this proton shake talk

a commute is not a "ride"

a commute is not just a ride

Rapha style epic commuting recovery shakes

In the door from a ride, it's a glass of milk with a big spoon of peanut butter, then after a stretch and a shower I'll probably have something stomach friendly like a mega omelette.

I then sleep for about three days and repeat forever.

My understanding is that post-ride nutrition should be taken between 20-30 minutes.

"Everything in the house."

+1