There doesn’t seem to be a strict time frame on the post-exercise recovery window, but we do know that the sooner you can take in your recovery nutrition, the better. While the training is the important stimulus to improve your performance on the bike, you actually make the gains during recovery. Here are a couple tips to ensure you’re getting in what you need to maximize your training and recovery.
If you didn’t take in any calories during the workout but the workout was shorter than 45 minutes and pretty easy, you don’t need a specific recovery drink or meal. Rehydrate with fluid and electrolytes, and eat your next healthy meal or snack as planned.
If the workout was longer than 60 minutes or a hard one, try to take in a recovery snack or drink within 30-60 minutes. A good rule of thumb is to get about 1 gram of carb per kg of your bodyweight. The addition of 20-25 grams of protein is also beneficial, particularly for women and aging athletes. You can then eat your next regular healthy snack or meal another 60-90 minutes after your recovery snack or drink.
Try some of these great examples of post-ride recovery snacks:
Sandwich with protein
Waffles with fruit and yogurt
Rice with eggs and veggies
Yogurt with fruit and granola
Steel-cut oats with fruit
Toast with eggs
Protein smoothie with whey protein, your favorite milk, a banana, some frozen fruit, and a handful of spinach
