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another +1 for Joolska's comment

You def need to be doing more long slow runs using a HRM

Merrowman wrote (see)

Colmeister wrote (see)

Is there even any solid science that milk is benefitial for recovery?  What about the 4:1 ratio of carbs to protein?

Programmes like this make you question lots of things you considered as facts.  That's probably a good thing, but can leave you more confused than when you started!

 

I think that was one of the areas that annoyed me a bit on the program when Prof Lean said something along the lines of being better off drinking milk than a protein drink.  IMHO that's garbage and worthy of the era of milk at school (in the 1970s).  Had he said "you're better off just really spending time understanding your requirements and basing your balance diet to meet that" then that would have been fine - what he said was either for the Daily Mail or the BBC breakfast news to use...

 

Not sure if anyone responded about Professor Lean's milk comment (Deb?)

Milk really isn't a good nutritional drink.  The calcium from milk is barely absorbed and due to the acidifying properties of the milk protein (like any animal protein) you actually lose calcium from your bones to neutralise it.

Best thing to do is work out how much protein you need and then do some maths looking at your diet and if you are short of protein (which you probably won't be) then use a plant protein supplement

Train more at lower heart rate (e.g. 150bpm) this will develop your base/aerobic fitness.  At the moment your anaerobic fitness is fairly well developed but your aerobic fitness isn't so train slower to develop that.

To start with you'll be stupidly slow but keep at it and the time per km will come down for the same low heart rate.  And when you race you'll find you're able to go faster at 170bpm than before and recover quicker.

Training at this low heart rate will also train you to use your fat sources more for fuel so you'll find your weight comes down a bit too (which will also make you faster).

Try it (and don't quit just because you feel like you're running so slow at 150bpm)

Colmeister wrote (see)

Is there even any solid science that milk is benefitial for recovery?  What about the 4:1 ratio of carbs to protein?

Programmes like this make you question lots of things you considered as facts.  That's probably a good thing, but can leave you more confused than when you started!

 

I think that was one of the areas that annoyed me a bit on the program when Prof Lean said something along the lines of being better off drinking milk than a protein drink.  IMHO that's garbage and worthy of the era of milk at school (in the 1970s).  Had he said "you're better off just really spending time understanding your requirements and basing your balance diet to meet that" then that would have been fine - what he said was either for the Daily Mail or the BBC breakfast news to use...

Ian M wrote (see)

Not really (imo)
Not unless you're planning a few hours worth of exercise in hot conditions. In which case I doubt they'd be carrying a 'Lite' sports drink. Most people aren't exactly short of salts in their diet in the first place.

Not sure if salt in diet is relevant.  Its salt etc lost during long runs/bikes etc from the body and the need to replace that as well as water during and immediately after those long runs to keep everything balanced.  I normally have one of those nuun tablets or similar - which I guess is kind of a "lite" sports drink.