Bike Forums - Post Ride Nutrition

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Quote:

Originally Posted by bbbean (Post 16047848)

One that was solved with a glass of milk and a yogurt when I got home.

I would argue that if you were properly fueled you would have gotten more out of the ride upfront without the soreness and such after. Again just my experience.

Like I said before though. I recommend whole milk with chocolate malt ovaltine if you want something after.

I drink a cold 12 oz. Coke and two chocolate chip cookies.;)

http://www.britishdelights.com/images/ovaltine.jpg
Ovaltine. I'm pretty sure it's just a worthless ritual at this point. But who cares?

Last year was my first year at cycling and I rode hard 5-6 days a week. I was sore every day for the entire summer. I was how ever able to find a way to be less sore and that was to eat about 30 grams of protien within 30 mins of my finish. It helped me not be near as sore the next day. My gues is everyone is different and the better shape/longer you have been a rider the less recovery help one needs. On rides of morer that 50 miles I try to eat 30 grams of protien an hour along with 24 OZ of water with 2 scoops of cytomax and a clear water 24 oz of water per hour. On century rides I also eat real food the last half. Bike food after 50 miles leaves me wanting/needing more

You need protein to repair the broken down muscle. Muscle aches, bright yellow pee = muscle milk. One scoop in milk, add some Hershey's chocolate syrup. I don't need to eat much, even after long, sustained hammerfests on A rides. Complete gamechanger. Chocolate milk is good also, but not like muscle milk. I rode 65 miles on an A ride Saturday, had muscle milk. Went to work for a few hours then played hockey that night. Got up on Sunday morning and did another 50 hilly miles, again had muscle milk.
I'm 50 and couldn't do 1/2 of it without it.

Lots of water, fruit and egg whites... then more water.

Quote:

Originally Posted by bbbean (Post 16046411)

7 weeks ago I bought a road bike and I've been stepping up my daily rides from the casual 10 mile hybrid and mtb rides I used to take to longer rides at a decent pace (currently 20-35 miles at 17-21 mph). Until yesterday, My post ride ritual was to simply drink a big water or iced coffee and grab a shower. Not surprisingly, if I had an especialy hard ride, I walked like a zombie for the evening and woke up the next morning tired with sore legs.
So yesterday, I had a big ride (set a new personal record for the 40K and pushed a fast 35 miles in the wind) I thought I'd try adding a few carbs and calories (milk and cottage cheese) to the post-ride ritual and sure enough, my legs felt fine within an hour and this morning I woke up ready to ride again.

What do you eat or drink after a ride?

You want carbs to fuel the ride, but post ride should center around protein. Protein is necessary for recovery because it is used to rebuild what was torn down during the ride. It is best within one hour of stopping. I always have a protein shake of chocolate almond milk with protein powder.