Shake after cardio?

Boarder

ive started doing 3-4 hours of cycling a week, i know its a catabolic exercise (from what ive heard anyway) but ive got a bike and i dont find it kills me. i normally do around 30-45 mins a go. after each session should i have a protein shake to attempt to counter the catabolic affects of the cycling? do any of you have a shake after your cardio?
(btw, i do have a shake after sometimes but want to know whether i should or not)

Pikey

Build and recover would do the trick - all cardio burns calories so is sort of catabolic as long as you are cycling at a pace you could talk at then you should be ok - I know one guy who did nothing but mountain biking for cardio and he competed at Universe level so non too shabby.
I've been thinking of buying a road bike myself...good for fitness.

Boarder

i hardly use my outdoor bike as its a heavy mountain bike and its cold out there lol
can i not just take normal whey protein after? is that what i should aim for - being able to talk while cycling - is this a good level for burning fat?

Pikey

You' be better of either mixing your protien with some fruit juice - iffy taste in my opinion or having something with carbs and protien which will get glycogen back in your muscles faster and reduce any muscle loss - broadly speaking.

Yes nice steady pace unless you're going for the Lance Armstrong look not that there's owt wrong with that, Ny other half runs marathons and she uses build and recover too - only one scoop though. Carbs aren't bad you just don't need an excess or simple sugars, if your body gets the idea its starving your metabolism will shut down....

Boarder

yeh good point. thing is i dont wanna have too much carbs (got a pheobia for it lol) - im on a diet. where can i get build and recover or is it sold on this site?

Pikey

Take the link to the Extreme nutrition website, easy to get hung up on no carbs but you do need them...

Boarder

Quote:

'can be a high calorie weight gainer'

thats not really what im looking for atall.

thanks for all your help though. il eat a bit of carbs after my cardio with my scoop or 2 of whey.

crazycal1

add your protein powder to the exact amount of oats you require-blend them up-add a nana/natty yoghurt and milk or water and you have a customized shake with exactly the amount of carbs you require.

einsteins mind was the key to all things...to understand more than to know.

www.extremenutrition.co.uk

Boarder

yeh its a good plan. just sent the mum to get me a blender haha. how much carbs would i need? any ruff estimates of time cycling against carb intake after??