Hi Uciflylow I'm a low-carber as well and feeling quite well with it..
It's really weird, I've been in long-distance cycling from 1994-1999 and then just touring till now and I still haven't figured out my nutrition..
Discovered I ate way too few proteins and too many carbs.. also not often enough.
The key to good performance on the bike is like with drinking.. eat little bits and often.
After the bike ride, it is similar to workouts..
Since I low-carb, I drink a combination of
- 100 g quark (looks like yoghurt,but is like cottage cheese, 7-11 g of protein/100g)
- 25 g of whey protein (about 20 g of protein)
- 60 ml of cream (provides 25 g of fat)
The key thing is to take this drink right after the work out/ride.
For a non-low carber, you'd need to have a 4:1 ratio of carbs
rotein.. I've heard this is the perfect combination for recovery. Drinks are good and easy, but if you can run to a buffet meal as mentioned before and pick healthy protein sources as well as lots of carbs you'll be allright too..
As for me, I refeed once a week with a high-carb, low-fat day.. the low-fat is a bit diff, so I make it a 'healthy' junk day.
Fietser