than an hour, plain water is a good choice, but, if you have been running hard for longer than an hour, drinks containing sugar or maltodextrin (a slow-release carbohydrate) and sodium may speed your recovery. Researchers at Loughborough University
better with the chocolate milk drink recovery on my return. Although this is also designed as a fuelling meal replacement, it made an equally effective recovery drink and tasted like a real chocolate milkshake with only a fraction of the fat.
. Don’t be afraid to stop and walk; a few seconds spent drinking properly will easily pay off in terms of performance. 10. Carbo-load for recovery Immediately after a race or a hard run it’s important to refuel your body with high-carbohydrate food
on their training. However, although we all know the dangers of drinking too much, moderate beer drinking may be better for us than we think.Here comes the science bit...Beer, like red wine, does have health benefits. The malt and hops used in both lager and bitter
're training in three disciplines, back to back.Change it: Prepare your recovery foods before you train so they're ready for you to eat when you most need them. Far from home? Pack a sandwich or an energy bar.Not drinking after bike trainingToo often
of sports drinks or gels, starting after 30 to 45 minutes of running. This will help him maintain his energy levels throughout the session. Recovery Nigel often eats a meal soon after training which will provide him with sufficient protein and carbohydrate
, as long as you use SIS products, you don’t need a science degree to create an eight per cent electrolyte solution or to ensure that your recovery drink contains the right amount of protein. Just pour the powder through the wide neck until it reaches
The winners of our Apres Recovery drinks competition were:Jennifer GuertinCelia PrzyrembelTracey BelcherLuke BowesDavid HughesCraig RenshawMichael LarkinMatthew TimmsJack HomanJacob ThorneEsyllt SearsThe winners of tickets to The London Bike Show
strategies you can use to lessen the effects.Before you start drinkingLining the stomach does work. Dr Graham Archand, vice chairman of the Royal College of GPs, explains: "Eating a fatty meal is good because fat slows the absorption of alcohol in the stomach
, ideally a simple carbohydrate source and some protein (eg a chicken sandwich or a ready-made recovery bar/drink).Q. What advice can you give us on post-race refuelling? I've heard that you should aim for a 4:1 carb-protein ratio
