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Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

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Old 05-24-12, 07:22 PM   #1
sstang13
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Quick, newbie question...

People say they have their recovery 'products' like chocolate milk, protein shake etc. immediately after their ride. I was just wondering if it really makes a difference if you have it 'immediately' after, or like 15-30 minutes after, because I like to stretch and have a shower before I do anything after. Just wondering, thanks.
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Old 06-02-12, 06:12 PM   #2
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Originally Posted by sstang13 View Post
People say they have their recovery 'products' like chocolate milk, protein shake etc. immediately after their ride. I was just wondering if it really makes a difference if you have it 'immediately' after, or like 15-30 minutes after, because I like to stretch and have a shower before I do anything after. Just wondering, thanks.
Immediately after or 15-30 minutes after won't make any difference. Ideally, though, you will consume recovery drinks/food within an hour or so after. The goal is to do so while your metabolism is still very high.
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Old 06-02-12, 06:42 PM   #3
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To go on, what's the impact of having a recovery food vs. not having one? AFAIK it replenishes your carb stores in your muscles more quickly, so they will be ready to go faster than if you had a big meal later, and also prevents your body from catabolizing your muscles if it runs out of "energy stores" during the workout. Additionally if you eat good proteins it helps you start rebuilding those shredded muscles faster. Did I get that right?

Usually when i get back from a ride I tend to wait longer before eating (1-2hr) since, aside from shower and such, I like to cook a proper dinner which takes a bit more time as well. Should I still have a "recovery" meal right after, and just cut down on my dinner later? Or have recovery food and after an hour or so have the same full-dinner I would normally?
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Old 06-02-12, 07:01 PM   #4
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Thanks for the insights. I never thought about this but it might be a good idea to have a protein/carb shake after my swim/gym workouts.
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Old 06-02-12, 07:33 PM   #5
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Thanks for the reply, nice to know I can take my time for a nice meal
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Old 06-03-12, 06:15 PM   #6
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To go on, what's the impact of having a recovery food vs. not having one? AFAIK it replenishes your carb stores in your muscles more quickly, so they will be ready to go faster than if you had a big meal later, and also prevents your body from catabolizing your muscles if it runs out of "energy stores" during the workout. Additionally if you eat good proteins it helps you start rebuilding those shredded muscles faster. Did I get that right?

Usually when i get back from a ride I tend to wait longer before eating (1-2hr) since, aside from shower and such, I like to cook a proper dinner which takes a bit more time as well. Should I still have a "recovery" meal right after, and just cut down on my dinner later? Or have recovery food and after an hour or so have the same full-dinner I would normally?

For rides longer than a couple of hours, or even those at that or just under, I have a recovery drink, protein bar, or something immediately after my ride. Then I try and eat a healthy meal within 1-2 hours. Emphasis on healthy. That "something" recovery drink might simply be a glass of low fat or non fat chocolate milk. It's a cheap version of recovery drink. It works. It has the things you need in it. Without this, you won't be ready to ride again as soon. Take it from experience. You can tell a big difference if you watch recovery habits closely. Frankly, I much prefer riding in the morning so that I can follow-up my ride with lunch or rides late afternoon followed by dinner. I don't like late evening rides not followed with meals.

Last edited by TANC; 06-03-12 at 06:20 PM.
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