what do you use for a recovery food or muscle build food ?

A light bike doesn't replace good fitness.

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by backflat

for right after bike race or hard training ride replenisher ?

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by beardking

powerbar recovery drink mixed in with whatever is left of my carb drink from my ride and topped up with water.
then maybe a banana or a cookie or whatever to tide me over till i can have a meal

and if its after a race and some of my team mates are there I'll usually have a pint of ale or two :beerchug:

by Weenie

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by Tapeworm

Choc milk/iced coffee FTW! (post ride). Any other time, milk and lots of it.
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by dlight

+1 on chocolate milk. look it up. Cheap, taste good and good for you. Most of the recovery drinks are milk base. So why not just pay less for less process and if you really want to out do yourself, go organic. :wink:

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by backflat

currently i am using amazing meal pomegranate powder
added to a shake.

i use breyers brand vanilla
one or two bananas
and 1 large scoop of amazing meal
add a few ice cubes
and blend

after work out.

so i was wondering what others are using

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by CerveloBert

+1 on the chocolate milk.

I built up a habit of eating lean chicken and broccoli for post night-time rides.

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by Cheetahmk7

Sustagen + powdered milk + water.

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Tinea Pedis
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by Tinea Pedis

Another for milk!

Although, I might need to adjust my Milo to milk ratio...

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by boysa

I make myself a shake after any long ride or hard workout:

1 Frozen Banana
8oz Raw Milk
2 pitted Medjool Dates
2 or 3 Toasted Pecans & Almonds
Sprinkle of Cinnamon & Nutmeg

Blend in a cup with immersion blender. Usually down it while I'm taking a shower.
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by HillRPete

+1 on the organic/homemade.
There is a lot of scam going on with "muscle build food", better avoid the risks. In general the extra protein requiremend from hard training is often overestimated, and overdumping your metabolism just puts extra strain on the liver/kidneys.

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by Rick

Banana/milk/honey/Whey powder smoothy.
Maybe with some yogurt or other fruits.

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by darkblue08

Depends on schedule. The more training on a specific day and the day after, the more I focus on post ride nutrition. It can be anything from not eating extra, just normal meals, to recovery drink, a cola, banana and normal meals spread over the next 2-4 hours.
I have had a tendency to eat to much after long rides and gaining weight after 4 hour rides, so Im trying to cut down on post training nutrition.

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by konky

I thought I'd try For Goodness Shake (chocalate flavour) recovery powder mixed with 30g of whey isolate (chocalate flavour). I want to try gaining a bit of extra muscle this summer. I'm adding some light weights to my training program a la Armstrong.

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by WinSuits

backflat wrote:for right after bike race or hard training ride replenisher ?

Watermelon contains some rare amino acids which helps with muscle repair/recovery (and it's high carb).

Muscle building is an elaborate process that cannot be accomplished with a single food or a single meal.

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Tinea Pedis
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by Tinea Pedis

One of the English cycling mags has a feature on milk being the ultimate recovery drink in their latest issue.

Taken them long enough to get on board with it :lol:

by Weenie

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