When to have recovery drink?
 

On Saturdays I've been taking a three hour ride, and then after getting home I go lift for an hour. It's totally exhausting, which is a great feeling, really. But I started trying to eat some food right after exercise in order to speed recovery - you know, like everyone talks about the recovery drink, and putting a cup of sugar into a half cup of fat free milk or something.

Question is, when do you think I should consume some food? Right after getting off the bike? Or should i wait until finishing the lifting? Or should I have a little both times? (During the ride I have some of those orange (not a very natural color, now that I think about it) Keebler Peanut Butter crackers.)

Hit it (with a sports drink) right after your ride. Then, do a meal with a high complex carb content 2-3 hours after your ride. You'll notice the difference in terms of recovery. Good luck!

eat and drink within 1 hour after hard aerobic efforts. your body is like a sponge in the immediate hr after an effort. i would not wait. even if it has to be light. yogurt, pretzels, apple. all are good carbs with some sugar to replentish. weigh yourself before your rides then right after. you should weigh the same. if not, then you didn't drink enough.

in terms of a recovery drink, there a several choices. a V8 is great. i like 1/4 H20 and 3/4 O.J. over ice. plenty of carbs and sugar. sometimes a 1/4 H20 and 3/4 coke over ice is great too.