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Confused with pre/post & during training drinks
I am an avid cyclist that trains around 6 days a week including strength, yoga and other endurance sports. I understand the concept of using the Sport Performance Optimizer prior to a workout lasting under an hour but am confused a bit on what is suggested during workouts lasting longer.
Is the Performance Optimizer adequate for both? If so, what are the amount of servings suggested per hour with endurance training?
Currently I am using Hammer Nutrition Products which don't use any refined sugars as many of the other products do. They seem to base their during endurance drinks with Maltodextrin. Would like to get some feedback on this as well.
I would also like to add a question regarding post workout. I would think after a 2 hour + intense ride I would need to refuel with more than just a serving of the Sport Performance Protein or Whole Food Optimizer. While these seem like fantastic products, for someone that is training at a higher level wouldn't you need to add something with it for your post workout (immediately after training/event).
Replies to This Discussion
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Permalink Reply by Rob Lawrence on -
In the Thrive Fitness book Brendan touches apon this. If you don't have the book I will review it for you.
Before a short workout or even a long, lower intensity workout have the Vega Sport. During a long workout have energy gels (he has several recipes in his books), or a Whole food energy bar. I would only use the Vega sport pre- workout then use one of the electrolyte replacement drinks from the book for the duration of the long workouts. Try this and if you feel you need another hit of the Vega sport half way through a long workout then by all means go for it. It's not meant to be used for the full ride like you would with say - gatorade. As far as post rides, if they are long rides then blend the whole food health optimizer into a smoothie with fruits and a couple of dates (have directly after your ride) then within 60-90 minutes have the Sport performance Protein. The sugar from the fruit and dates replaces the glycogen stores. After short intense rides have the Whole food health optimizer on its own or have the Smoothie Infusion blended into a shake. Then have the Sport performance 60 -90 minutes later. As far as using the Hammer gels, that is what I would always use when I rode but found they really upset my stomach. I find the gels in the Thrive diet are much better and easier on the stomach (once you get use to the amount of fiber in them). Just a side note, Maltodextrin is derived from corn which is very hard on the digestive system. I hope this helps to shed some clarity on this confusing subject.
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Permalink Reply by Jay Crawford on -
Justin,
I've seen this question come up several times and I think Rob did a fantastic job of putting it in a nut shell...it even makes more sense to me now too! This would really work good if your the type to get up and run or ride first thing in the morning and didn't want much in your stomach to start the session.
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Permalink Reply by Jedidiah Soliz on -
Hey Justin, I agree that a smoothie after a workout would be great but we don't always have time and energy to make one. So, that is the beauty of the Larabar! Almost all of them have fruit and Dates in them and are great for recovery, (in my opinion). So, what I usually do after a long workout is, have a Larabar or something simular, have a Banana, an apple or other fruit on hand, and some Vega Sport protein and Wolla, your set.
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Permalink Reply by Justin Kaplan on -
Rob,
In regards to during a long wkt, could the extra fiber cause an issue? In other words, I wouldn't want to feel like I need to use the restroom during a long ride...
Also, post workout, immediately after would the Sport Performance Protein in fruit juice be a better option vs the whole food health optimizer? I ask this because I would think this would replace glycogen stores quicker since it has less fiber (or does it) than the WFHO which might enter the blood stream slower. I would assume having the WFHO 60-90 minutes after.
Just a few thoughts as I am trying to learn the best way to use these new supplements. Unfortunately I tore my hamstring on Sunday playing soccer and will not have an opportunity to test them for wkt purposes for at least 2-4 weeks.
Thank You!
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Permalink Reply by Rob Lawrence on
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Hey Justin,
Sorry to hear about the hamstring. I've done it a few times and it's very frustrating. First off let me just say I am not overly familiar with the Sport Peformance Protein product. I haven't been able to find it here where I live yet. But a couple of things first. Are you following the Thrive Diet at all or are you just using the Vega products? The reason I ask is because if you are following the Thrive diet (even mildly) then your body would be accustomed to alot of fibre and it wouldn't really be much of a concern. That being said if you're not following it, I would suggest you take the down time while you are recovering and get your body acclimatized to the extra fibre in your diet. Once you get used to the extra fibre than it's a moot point. Hopefully that addresses your first concern. Secondly, the WFHO is a better product to use for recovery for the following reasons (I generally use a 1/2 serving in my post recovery drinks but if you want to use a full serving feel free). Greens (Chlorella and Spirulina) help keep the body alkaline and reduce inflammation which really kicks up when you exercise. It also cleanses and oxygenates the blood. More available oxygen in the blood translates into better endurance and an overall reduction in fatigue (basically quicker recovery). Next the WFHO has Maca in it which promotes quick regeneration of fatigued muscles. Post-exertion, blood needs to be circulating in the extremities to deliver nutrition to all the cells to begin the repair process. That's why it is critical to have something that doesn't require alot of digesting which the WFHO doesn't. Remember to keep the recovery shake at a 4:1 ratio of carbs to protein. Just a side note I remember reading that Brendan will even use the WFHO during his longer rides because it digests easily and supplies alot of nutrients to the body and helps to reduce the inflammation that is building up (basically starting the repair process before even finishing his workout). About an hour or so later is when the Vega Sport Performance comes into play. Now that the cells are stocked up with glycogen (stored energy) you can focus on giving the muscles the nutrients they need to repair themselves - amino acids. I believe the ingredients in the Sport performance includes the amino acid L-glutamine and some others which are vital to the repair of muscle tissue. Basically the body breaks down the protein into amino acids and that is why you want an influx of protein at this time - more amino acids. Look at it this way the purpose of exercise is to break down muscle tissue. Once you do that then it's your job to give your body the proper nutrients it requires to help heal the broken down muscle tissue. If you do this the muscle tissue will grow back bigger and stronger than before and your performance will improve. But your first concern is replacing the glycogen within the cells (stored energy, otherwise if you don't your next workout will be difficult). And your secondary concern is muscle repair (more protein). If you don't have the Thrive Fitness book I highly recommend you pick it up. It sheds alot of light on all these questions (he even has a table of all his products and when to use them and what for). Sorry if it seems like rambling but hopefully this helps.
Justin Kaplan said:Rob,
In regards to during a long wkt, could the extra fiber cause an issue? In other words, I wouldn't want to feel like I need to use the restroom during a long ride...
Also, post workout, immediately after would the Sport Performance Protein in fruit juice be a better option vs the whole food health optimizer? I ask this because I would think this would replace glycogen stores quicker since it has less fiber (or does it) than the WFHO which might enter the blood stream slower. I would assume having the WFHO 60-90 minutes after.
Just a few thoughts as I am trying to learn the best way to use these new supplements. Unfortunately I tore my hamstring on Sunday playing soccer and will not have an opportunity to test them for wkt purposes for at least 2-4 weeks.
Thank You!
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