Be sure and drink plenty of water and get electrolytes while riding. After riding, eat some carbs and protein and drink plenty more water. If you are out riding more than a couple of hours, you need to eat something while riding to keep the energy up.

http://www.youcanbefit.com/recovery.html

http://sportsmedicine.about.com/od/s...r-Exercise.htm

http://www.todaysdietitian.com/newar...2007pg30.shtml