Timing question for the potein powder junkies

[Big_Dave]

Hiya,

I'm finally all out of rehab from an accident and back on the climbing walls, I'm trying to push my strenght up fast, or maybe it's that I'm on holidays and just want to climb more often so going on a protein powder with a trace of creatine all to help recovery.

Anyway the real question is when to take it, I know from former training that it's best to take within 20 mins of finishing exercise but here's where I'm a little puzzled. On a climbing day:

I cycle to the climbing gym, it's ~12km ride (rather small compared to my cardio session that average around 60-90kms)
Climb for around 2 hrs
rest for about 20mins
cycle home, ~12kms (easy)
rest ~10-30mins
cycle ~20-40kms (easy)
(all cycles on this day are no more than 75% mhr)

Because I'm aiming to recover from the climbing should I be taking it in the 20min rest after the climbing or should I wait till I'm all done for the day ???

[ninjaa]

I'd take it in that rest period. Creatine's pretty cheap, take that before climbing to help strength

[Professor Redfern]

Take some 20 mis before you start the whole regime and then take more after your cycle home.


Just out of curiosity why do you cycle again after you get home?

[Big_Dave]

To keep my distance up on the bike, and in an slight attempt to spend more time in my fat zone. Because I was injured at the start of the year I've had seven months off and struggled not to eat like an athlete so put a touch of weight on, now I'm back training that's dropping easy.

I ride straight home and drop my climbing gear so I don't have to lug it around. Climb days are easy days for me, I spend the rest of my time training for triathlons mainly focusing on the ironman distances.

Previously I've done tri's with only gels, I have a slight fear of putting on weight because of protein powder. But at the moment I can only climb every three days because my hands take that long to recover so I'm trying the protein stuff before it gets too serious training for the busso half.

..... Hope all that makes sense and isn't too scattered


Sent from my iPhone using Tapa'n'crasha

[ninjaa]

Yeah i wouldn't be too worried about putting weight on from the protein itself, especially with the cycling you're doing
Thats assuming you're on a whey & not a weight gainer

[Professor Redfern]

Yep make sure its pure protein or low carb as Ninjaaaa said.

Protein should be treated like any other food, if you eat more than you burn then you are going to put on weight, if protein doesnt get used for muscle building then it will be treated like carbs and can put on weight. So just make sure you dont over do it.

Once scoop a day after training like that is probably not going to make a difference weight wise anyway.

[mewnz]

I would smash down a light (eg banana, protein, water) shake as soon as you are done climbing. Rest, easy cycle home. Then another shake (or dinner or whatever) after your longer cycle.

If you want to get srs bsns you could consider sipping bcaas in water or something during the climbing / long cycle.

[Big_Dave]

I'm really just trying to recover my arms better so I can enjoy more time climbing without pain.

Probably wouldn't bother with more shakes after the longer ride because serious rides are 100+ kms, my main training is for ironman races, and I'm not looking to go through a ton in powders I spend enough on gels as it is.

[Professor Redfern]

Buy something pure like on proteindirect or you are probably just going to be wasting your money, $50 should last you a few months.

[Lee_nightstar]

Take deca 50 and dbol 10mg you will build ur strength like a horse !!!

[ninjaa]

Point is valid^^

Can't hurt your cycling to have smaller balls!
Creatine will help with your recovery. Also, have you looked at glutamine for recovery? Just a basic, cheap supp i mix in with my protein

[Big_Dave]

sound good and all Lee_nightstar but I still have to pass drug screenings at races

[Hewie]

I eat a serve about 10 mins after training and then eat a serve of slow release as dessert.

I say eat becuase I cook with mine instead of drinking it so i dont get that bloated feeling after training. In terms of recovery I use magnesium supps to help sleep and recovery.