RECOVERY NUTRITION...what to eat after and the day after a long hard bike ride.

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Your post-ride meal is one of the most important of the day but it’s not just what you eat and drink after a hard ride that matters. WHEN you consume it, it's also very important.
Get it right and you’ll feel fired up and ready to ride again soon. 

 After a long & hard ride, your body needs time to return to its normal physiological state. This process (recovery) is dependent on rest but also on what you eat and drink when you get off your bike. 

 Two windows:

 Research suggests there is a 30-minute window of opportunity in which to begin your recovery. 
A quick and convenient way to do this is with a recovery drink that contains both carbohydrate and protein, such as a regular chocolate milk or a vegan version made with any non dairy milks, raw cocoa powder and honey. 

 My personal favourite is a "vegan boost smoothie":

 2 banans
1 large glass of non dairy milk
2tbsp of ground flax seeds
2tbsp oats
1tbsp almond butter

 It has the perfect ratio of carbs-proteins-fats.

 Two hours after you returned home, showered and changed, it's proper dinner time.
This should include lean protein, such as eggs, chicken, tuna or tofu along with complex carbs such as whole grain pasta, rice, or sweet potato and some fat - from avocado, for example.
This meal is vital for the body to replenish the carbohydrates stores (glycogen) used during exercise and provides amino acids and fats to help build and repair muscles. 
Don’t overlook the importance of vegetables in your quest for recovery. Although protein is essential to repair damaged muscle fibres, so are nutrients from green veg such as broccoli, as they have anti-inflammatory properties. 
Also, turmeric is an anti-inflammatory super food. You can add it to your meal, smoothies and teas. 
The same can be said of oily fish, such as sardines, salmon and mackerel..to name a few.

You might have noticed that, that the day after such ride, your body feels achy and you feel constantly hungry. It's your body telling you that it needs food. Many people focus exclusively on the nutrition strategies right after a hard ride but equally, the day after is as important.
Apply the same strategies as described above. Make time to sit at the table to eat your meals from breakfast, to lunch and dinner.

Recovery is as important and crucial as training itself.

In short..

  • Carbohydrate to replenish glycogen stores - 0.8-1g/kg (e.g. a 70 kg cyclist would need 56-70g of carbs - around 4 slices of wholemeal bread)
  • Protein to repair damaged muscle tissue - 20-25g (a small chicken breast)
  • Fat - a small amount of fat is thought to help promote muscle repair (half an avocado)




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