roccobike

Protein bar and water right after the ride. Usually a meal as soon as I get home.

roccobike

I like your plan better than mine......

JmanEspresso

If it was a morning ride, then I likely did it on a empty stomach, so, breakfast and coffee. Breakfast is usually two eggs, two pieces of whole grain bread, protein shake, and however much fruit I feel like. Two bananas is the usual. as for coffee, Im a CoffeeGeek, so its usually two double espresso followed with an Americano or a Brewed coffee(it all depends on what coffee I bought this week). Shower first if Im exceptionally sweaty and gross, otherwise I prefer to eat first, then shower.

If it was a late morning/early afternoon ride, then I go right for the protien shake, shower, look at my strava info if I did that, then make lunch.


Protien shake right after(preferred for me), or a couple hours prior, is something I have done for years and years, started when I first got into the "weight lifting" lifestyle(though I never got big, it was just my transition period from doing nothing for my health, to actually hitting the gym all the time), so currently, with cycling, I dont neccesarily use it or not use for recovery, to me, its just the flavor I relate with the body feeling freshly tortured. Since Im going to have one a day, I just keep it as an after activity drink. (personal suggestion-if you're looking for a protien shake that doesnt taste like cardboard, I can highly suggest Labrada's ProV60, chocolate flavor. Half the calories of the uber popular muscle milk, double the protien(60gr per serving), and it tastes like an actual milkshake. Its not a cycling specific brand, in fact if its any sport they try and target its probably body builders and weight lifters, but, Ive used it for a long time, havent found another brand that can beat it in terms of the overall contents and flavor. Muscle milk CAN taste fantastic, but its calorie heavy and protien light compared to ProV60. Ok, enough rambling, Im out)

FLvector

Drink some cold water if I'm overheated, otherwise just make sure I rehydrate. After a shower, I eat a few sandwiches and move on with the day.

Lazyass

I would not put something in my mouth called "Muscle Milk".

JmanEspresso

Thats fine. Not trying to make ya

goenrdoug

I try to eat something with protein and carbs as soon as I get home from a ride. A peanut butter and honey sandwich on white bread works if there's nothing fancier available.

Beyond that, putting away the bike, bike gear, and getting a good shower are the really important tasks.

If I went hard, I might do some stretching and use the foam roller to roll my back and hand-held stick roller to roll my calves and quads.

Lately, though, I skip the rollers and just lay on the livingroom floor playing video games on the tablet for an hour or so. Then it's back to my never-ending honey-do list.

JetBadger

After hard efforts or really long rides, I get my shorts off and in the wash ASAP. I then make a protein shake with a cup of frozen mixed berries, water, and muscle milk all blended together. I like that mix cause it has good protein and carbs and comes in at about 230 cals. I find that to be enough to recover without eating back everything I burned on the ride.

I then go into my stretching/yoga routine. I try to get my shake down and my stretching/yoga done within 30 min of the ride finish.

Because I have already started washing my cycling clothes, my post ride stretch/yoga usually occurs naked. My wife does not mind, but I think my dog (and perhaps neighbors) wishes I would put some clothes on

I cap it off with a long hot shower before carrying on with the rest of my day/evening.