Fueling recovery

[Beardy10]

I've been going to the gym for quite some time but over the last six weeks or so have really steeped up the cardio work.....typically I was doing an hour. Now I am doing two hours at a pretty decent intensity, I'm over 40 and my average HR for the two hours is 140. It's working well in terms of losing weight but if I really push I really feel it afterwards.

I eat fruit both before (bananas, apples,oranges typically) and after and also drink lots of water before, during and after. I still sometimes feel like my blood sugar level is really low afterwards though. Are there any sports drinks or maybe something more scientific I can take that will help ? Looking at something like the Maximuscle website they have something called Recovermax? Anyone tried it or something similar ?

[bales]

The are just a carbs type drink usually, some cordial with a pinch of salt would also be fine to replenish fluids if you sweat a lot. Can you not eat some carbs straight after running? Or even better would be to have a decent meal 2-3 hours before you exercise which is high carbs like pasta etc...

I usually have a sweet drink an a carbs type cereal bar straight after training i.e 5-10 mins after finishing then when I get home I have a protein drink and a main meal as usual.

Running for that amount of time is naturally going to take it out of you so you need to fuel up adequately before and after. Don't forget also that even though you may associate protein with weights and muscle building it is the basis for repairing all cells so it is just as important for you to have a decent protein intake too to repair you muscles after a hard run.

I use Phd battery which is an energy/recovery drink but I have it beacause I like the taste and it is pretty carb heavy plus has glutamine and BCAA's which 'allegedly' do help your body in repairing itself.

[E21_Ross]

rego recovery by SIS (science in sport) is superb.

[Halb]

E21_Ross said:

rego recovery by SIS (science in sport) is superb.

What do you reckon to norte, the night time recovery drink?

[E21_Ross]

Halb said:

E21_Ross said:

rego recovery by SIS (science in sport) is superb.

What do you reckon to norte, the night time recovery drink?

i personally prefer the normal rego. that, strawberry flavour. doesn't taste foul and has a good amount of the stuff you need to recover. it's not based solely on protein like those 'muscle building' crap shakes have, which lead you to believe that 1 million kilos of protein per day is beneficial. it simply has plenty of protein to allow a decent recovery, complex carbs as well as sugars (for both general replenishment as well as for the quick sugar boost), a st load of the electrolytes you lose through metabolic processes and sweat and so on. all in all, i think it's really good. that's my personal view

[MacGee]

chocolate milkshake within 30-60 mins after exercise....carbs and protein to boost energy and aid muscle recovery....

[Beardy10]

Thanks for the replies. I do have a decent meal two or three hours before...but to be honest even if I have a less substantial meal I haven't found that it makes much difference to how I feel afterwards. I do sweat a hell of a lot so I am sure that may have something to do with it. Re-reading my intial post I don't actually run for two hours...I might do an hour run followed by a combination of cross training,rowing,bike etc. I mix it up pretty well and do intervals maybe once a week.

I'll try some of the things you've recommended and see how I get on.

Edited by Beardy10 on Wednesday 31st March 20:59