V-Club Training Corner

We’ve teamed up with Marilyn Trout, certified USA Cycling Elite Coach to answer V-Club members’ training questions.

Send your cycling inquiries to Marilyn, and for a limited time, if yours is selected to be answered in our V-Club column, VeloWear will send you a $20 gift certificate that can be used towards any purchase on VeloWear.com. To submit your inquiry, visit her website at http://www.bicyclecoach.com/profile.php?id=358, click on the “Click to Email” link, and type “V-Club Training Question” in the subject line of the e-mail.

WHEY PROTEIN POWDER – BENEFICIAL FOR CYCLISTS?
Question from V-Club member Bill Grandi

V-Club member Bill Grandi is our third winner of a $20 VeloWear gift certificate! His nutrition question that follows was answered by

Peg Labiuk (nee Peggy Maass), a collegue of Marilyn Trout, and a certified NCCP level 3 coach with a career in international road and track racing. She is a World Championship medalist, World Record holder, U.S. Olympic Team member, former British national team coach and Kreb's Cycle co-founder (British Columbia, Canada).

I have a question for you. This past summer I drank a Whey Protein Powder after riding. Usually added a scoop or two of ice cream to give it some flavor (I know, counterproductive, but it has to taste good). Anyway, is that the wrong thing to have after a ride? I used low fat or skim milk with it. Is that more a bodybuilding protein drink than a cycling supplement? Any suggestions? I am about out of the powder and before I got more I wanted to make sure.

Thanks.
Bill Grandi

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Bill,

Great question – should you use a whey protein supplement and is the post-cycling concoction you make with it a good one? It certainly sounds tasty, with ice cream and milk added. The answer depends on what your objectives are.

If increasing strength is a goal for you, then the whey protein is a good choice. As you note, whey protein is traditionally used by body builders to accelerate muscle development. It also has beneficial antioxidant capability.

Whey protein is a by-product of the cheese making industry. While it’s a great use of the waste product, I find that these supplements are usually overpriced. Also, the quality varies, ranging from 30-85% protein. If you use a more expensive whey isolate, it should be more easily absorbed and contain less fat and lactose, the milk sugar. Lactose is a concern considering that an estimated 70% of the world’s population has some degree of lactose intolerance. Symptoms include gas, pain, bloating, phlegm, rashes, itchy inner ears, etc. There are other options such as soy, egg, or rice protein powders and milk substitutes. Each has its own additional benefits to explore.

By combining milk and ice cream with your whey powder, you are adding carbohydrates (yeah!) and fat (boo). However, you are on the right track if you are using this beverage as a recovery drink. It seems you have stumbled upon the unbeatable duo of protein plus carbohydrates which tests have proven to be more effective than most commercial sports drinks that offer just carbohydrates and/or electrolyte replenishment. Yes, Bill, the best recovery drink is… chocolate milk! Check out the study done by Dr. Joel Stager at Indiana University and published in the International Journal of Sport Nutrition and Exercise. He says, “Chocolate milk contains an optimal carbohydrate to protein ratio, which is critical for helping refuel tired muscles after strenuous exercise and can enable athletes to exercise at a high intensity during subsequent workouts. So, you get fluid replacement, enough protein without going overboard, carbohydrates, great taste, and save some bucks to boot! You can get low fat or skim chocolate milk, lactose-free, soy, or rice milk. If you have only done a lighter aerobic workout, you can shave some calories by drinking plain skim milk. It couldn’t be simpler, could it?

Now, go get that milk mustache after your next ride.
Peg

Peg Labiuk (nee Peggy Maass) is a certified NCCP level 3 coach with a career in international road and track racing. She is a World Championship medalist, World Record holder, U.S. Olympic Team member, former British national team coach and Kreb's Cycle co-founder (British Columbia, Canada).