We know that fueling up the right way before and during a ride can really make or break your performance - there's nothing worse than a ride taking longer than expected and praying you find a gas station to pick up some gummy bears. emergency gummy before you fall.
But what you eat post-workout is just as important because getting the right nutrients post-workout of any duration or intensity can benefit your recovery and even post-workouts.
Carbohydrates and protein are the key
Whether you just got back from a 45-minute ride to help clear your mind or a four-hour mountain drive, carbohydrates and protein are the most important nutrients you need to recover. It's best to have something in your system between 30 and 60 minutes after exercise.
Carbohydrates are used for glycogen replenishment, and if you don't replace the carbs you used in a workout, you may feel sluggish, weak, and sore for hours and days to come, even on your next ride. The protein is used for repair and build muscles, so if you don't consume enough after cycling, the recovery process of your muscles can be hampered.
How much should you take?
However, your length and intensity play a role in how much carbohydrate and protein you need to consume. If your trip lasted between one and three hours, it is recommended to consume between 2.7 grams and 4.5 g of carbohydrates per pound of body weight during the day. If your workout lasted less than an hour, 1.4 to 2.3 g of carbs by half a kilo of body weight.
Regarding the consumption of proteins, it is recommended to distribute the consumption throughout the day, since your body can only absorb so much protein at a time (around 30 grams). Cyclists aiming to maintain their muscle mass should consume 0.7g to 1.1g of protein per pound of body weight during their day.
It is better to stop the intake of fat or fiber directly after a workout, as it can hinder your body's digestion process.
Is eating something unhealthy better than nothing?
Let's say you're starving when you get back to your car or home, and you can't wait to eat, or you won't be able to stop for an hour. Do you stop at the first fast food chain you see just to get some food?
A 2015 study in the International Journal of Sport Nutrition and Exercise Metabolism found that McDonald's fast food is so good for recovery and post performance as other foods intended for those purposes. The study compared foods such as chips and hash browns with energy bars and PowerBars, and measured a host of recovery-related variables, from blood cholesterol to glycogen content in thigh muscles and leg performance. tested against the clock, and could not find significant differences between the two refueling approaches.
There is not yet a study in which a commercial supplement outperforms real food. Supplements may seem impressive because they offer a precise carb-to-protein ratio, but you can get the same with less expensive, real food with adequate carbs, protein, and calories. After a long and hard workout, something is better than nothing, as long as it's more high in carbs and low in fat.
Fast food restaurants like McDonald's often have healthier options like a grilled chicken sandwich, a side of fruit, yogurt, chocolate milk or juice, and you can always order an extra bun to increase your carb intake.
What if you're not hungry?
It's not uncommon to not feel like eating after exercising, especially if you've been riding in hot and humid weather. But like we said before, something is better than nothing, even if it's small.
The liquid may be easier to bear. Chocolate milk or a Beaten of fruits can be cold, refreshing and easy to digest. You can even boost the protein in a shake with some Greek yogurt.
It is recommended to plan ahead or prepare a snack after the trip, such as a smoothie, a sandwich of banana and peanut butter, or just keep the fresh fruit within reach, so you can eat it as soon as you get back. You can even freeze them the night before and leave them in the car so they'll be in perfect condition when you return.
Other tips
In addition to taking into account what we should eat after riding a bike, it is important to pay attention to other habits.
Hydration is essential
Hydration is also vital. If the workout was easy and under 90 minutes, drinking a 500ml bottle of water or an electrolyte drink should be enough to rehydrate.
But if it was a long or intense session, we will try to replace 100-150% of the fluid lost through sweat within one to four hours of getting off the bike. This information can be known if we weigh ourselves before and after.
Eat the right calories
To continue recovery, we should eat a larger meal within two hours of training. This meal is vital for the body to replenish carbohydrate stores used during exercise and provides amino acids and fats to help build and repair muscle.
Some food ideas might be lean protein like eggs, chicken, tuna, or tofu along with complex carbohydrates like whole-grain pasta, rice, or sweet potato, and some fat (avocado).
However, to really speed recovery, there is some evidence that it is better to eat little and often. Some elite athletes prefer to eat a smaller portion of protein and carbohydrate every two to three hours after a training session, especially if they return to training later in the day. They can continue this pattern for six hours.
Improves recovery
Along with a disciplined nutrition strategy, sleep, rest and Stretching they are also vital for recovery. But other techniques are worth considering as well.
Supplements like Omega 3 and Tart Cherry Juice are new recovery techniques designed to help reduce muscle inflammation and the dreaded DOMS (Delayed Onset Muscle Fatigue).
Other research points to a more individual approach. After all, no two cyclists are the same. Biomarkers are biological indicators that can be measured to create a picture of a person's biological state. They can shed light on an individual's nutrition, hydration status, muscle condition, and potential injury risk, which may allow athletes to tailor their recovery to suit their individual needs.