My Best Post foods

After the end of a long ride, particularly if you are planning on riding the next day within an optimum window of around 30-60 minutes a protein shake is good for the growth and repair of muscle tissue alongside rehydration should be a major part of your recovery strategy.

Below are some recovery food ideas to enable you to recover well and help prevent a bonk.

Hydration:

Re-hydrating after a ride is the most important thing to prevent muscle cramps. While water is a simple and convenient option, it is better to have a drink that also helps replenish your glycogen stores. There are a large number of recovery drinks (and many in powdered form you can mix yourself) that provide huge carbohydrate loads, for immediate post-exercise glycogen replacement. For more information on hydration and vitamins

EGGS:

For a quick easy post-ride food option most cafe stops would have this on the menu, poached or Scrambled eggs on one slice of toast are the ideal solution. Not wanting the carbs try an omelet. Eggs provide significant protein, while toast provides a good source of carbs. As an alternative you could just boil some eggs pre-ride and have them available as a quick immediate protein option for when you come in after your ride.

Salmon:

Salmon contains omega-3 fatty acids which help reduce post-exercise muscle inflammation. The science behind this is that omega-3s lower the amount of prostaglandin, a naturally produced compound which is known to accentuate inflammation. Lean protein contained in salmon aids rapid recovery, while salmon also contains vitamin D, vitamin B6 and vitamin B12 which help boost energy.

Peanut Butter:

Peanut butter is a convenient post-ride snack and energy booster. Spread on whole-wheat toast or bagel to provide a combination of both carbs and protein to aid recovery. Choose all-natural crunchy peanut butter to avoid cholesterol-raising fats.

Nuts:

Mix nuts and dry fruits are ideal as the first things to grab post-ride before going on to consume a full meal. Being simple carbs, they digest easily and provide an almost instant boost to the body’s energy level as well as starting to help replenish your glycogen levels which you will top up with a more major carb-protein-rich meal.

None Keto

Sweet potatoes:

For the carbohydrate portion of post-ride meal, sweet potatoes are a great option. After a ride, the body’s glycogen level drops, and sweet potato being a complex carb helps restore glycogen levels. Sweet potatoes are also rich in complex carbohydrates, fibre, beta-carotene, vitamin C, manganese and potassium.

White Rice:

Carbohydrates from white rice makes it a great post-ride meal. White rice is preferred to brown because it provides glycogen at a faster rate than complex carbs such as brown rice, which is exactly what your body needs after a taxing ride. White rice falls under the simple carbohydrates category and as such has a high Glycemic Index (GI) to restore glycogen level at a faster rate.