Training Dictionary
Post Ride Recovery Food
Definition: Post ride recovery foods are foods consumed within 30 minutes of a workout to maximize recovery.
(click for post ride recovery food illustrative article)
Post ride recovery food can significantly improve recovery, ensuring maximal benefits from the workout and leave you ready for the next workout.1
Insulin levels are very high immediately after a workout. This is to replenish glycogen supplies. Insulin along with other circulating hormones take glucose and turns it into glycogen.1
Advice:
Consume a 4:1 ratio protein:carbohydrate along with lots of fluids.
For an individual weighing 150 pounds, consume a total of 400-800 calories immediately after your workout:
75-150 grams of carbohydrates
19-38 grams of protein
1-2 liters of water
Food with a high glycemic index food (simple sugars) along with an easy to break down protein will work best.2,3
Recovery drinks are preferred since they allow you to get the calories you need and are easy to digest. Drinks are convenient since you can have drink prepared prior to your ride and keep it in the fridge for immediate consumption when you get home.
To pick a drink:
It must taste good
It should have a 4:1 ratio of carbohydrates:protein
If possible find a drink that includes whey protein since it breaks down quicker
You may have your favorite drink; however, one of the easiest to find and tastiest includes chocolate milk. Chocolate milks does well with its 4:1 ratio, high sugar content, and quality proteins.
While this only accounts for food consumed within the first 30' of a workout, continue to fuel your recovery with wholesome, lower glycemic index meals throughout the day.
If your workouts is shorter than 2hrs or at a low intensity, stick with moderate to low GI foods for your post ride recovery food.
Effects of Exercise
Insulin spikes after a hard workout, making it easy to refuel and replenish your muscles with fuel.
Important Details
Fatty foods, fiber, and dense protein all slow down the rate of digestion. Be careful when choosing your post ride recovery food. If unable to get an easy to digest 4:1 carb:protein, carbohydrates + fluid still does a great job.
Sources:
1 Betts JA, et al. Effects of recovery beverages on glycogen restoration and endurance exercise performance Williams MB, et al. Effects of recovery beverages on glycogen restoration and endurance exercise performance. J Strength Cond Res. 2003 Feb;17(1):12-9.
2 Stevenson, E., Williams, C. & Biscoe, H. (2005). The metabolic responses to high carbohydrate meals with different glycemic indices consumed during recovery from prolonged strenuous exercise. International Journal of Sport Nutrition and Exercise Metabolism, 15, 291-307.
3 Zawadzki KM, Yaspelkis BB 3rd, Ivy JL. Carbohydrate-protein complex increases the rate of muscle glycogen storage after exercise. J Appl Physiol. 1992 May;72(5):1854-9.
