Recovery shakes for road cyclists - Fast recovery: 5 recovery shakes put to the test
Konstantin Rohé
· 20.09.2019
In this article, we use so-called affiliate links. With every purchase through these links, we receive a commission from the merchant. All relevant referral links are marked with . Learn more.
If you consume a lot of energy on the bike, you need to replenish your stores before the next effort. We explain how the right nutrition helps the athlete's body to recover and have tested what recovery shakes really do for road cyclists.
The products
The test results
When choosing a product, the more varied the mix of carbohydrates and proteins, the better the recovery product. Whey protein with a high proportion of multi-chain amino acids is well tolerated and can be utilised more quickly than caseins and other proteins. We not only subjected five recovery shakes to a taste test, but also had their ingredients analysed by nutritionist Uwe Schröder from the German Institute of Sports Nutrition. The result: the composition of proteins and carbohydrates in all shakes made sense. Depending on the distribution, they are better suited for consumption after strength or endurance training. In the case of very high exertion, an increased leucine content, as contained in BAAM's Reload-R powder, can also help to stimulate muscle growth.
A higher sodium content helps after intensive sessions in summer. This promotes the active transport of carbohydrates from the intestine into the blood. The shakes from Aktiv 3, Dextro Energy and Nutrixxion scored particularly well here. Also useful: potassium, contained in dried fruit, non-alcoholic beer or cider, in fruit juices or potatoes. "If you don't usually drink much coffee or black tea, you can support the recovery effect with two to three milligrams of caffeine per kilo of body weight," is Schröder's tip. For an 80-kilogram athlete, this corresponds to about a double espresso.
What you should look out for in recovery products
"The first hour after the race is the most effective time to replenish your stores," says Titia van der Stelt, nutritionist at Team Sunweb. That's why every rider is given a personalised carbohydrate-protein mix. Of course, carbohydrates are the number one source of energy - but why are they combined with proteins? "If you consume at least 20 grams of protein in one portion, you support protein synthesis and remodelling in the muscle cell, which makes the muscle fit again more quickly," explains nutritionist Uwe Schröder. The better the diet is tailored to the recovery time, the shorter the training break can be and the more efficient the athlete will be afterwards. Most professional cyclists therefore follow nutritional guidelines to the nearest gramme and minute.
The optimum mixture depends on body weight and the length and intensity of the workout. As a general rule, the more strenuous the exercise, for example hard mountain training, the higher the proportion of protein. The ratio
of carbohydrates to protein should then be between 2:1 and 1:1. For longer rides with a greater carbohydrate requirement, the ratio can be up to 3:1. "In the first two hours after the ride, you should at least 0.8 grams of carbohydrates per kilogramme of body weight and at least 20 grams of protein ", recommends nutrition expert Schröder for multi-day workouts. After a particularly long and exhausting training session or race, the nutritionist even advises eating about 1.2 to 1.5 grams of easily digestible and moderately to rapidly available carbohydrates for example with cornflakes or sultanas.
Proteins and carbohydrates in recovery drinks
Whey protein Also known as whey protein. Rich in multi-chain amino acids (so-called BCAA), is quickly absorbed by the body.
Whey protein hydrolysate The most expensive form of protein because it is the purest. The proteins are broken down into smaller components and can therefore be absorbed by the body faster than any other form.
Milk protein Also known as casein. It is digested very slowly and is therefore more suitable as the sole source of protein in the evening than immediately after exercise.
Maltodextrin Industrially produced polysaccharide. Provides quick and long-lasting energy.
Glucose Dextrose is a simple sugar, which is particularly abundant in sultanas, jam and honey. It provides energy quickly, but only for a short time.
