We know that fueling the right way before and during cycling can really make or break your performance – there’s nothing worse than a trip taking longer than expected and praying you will find a gas station to buy some teddy bears. gummy emergency before you fall.
But what you eat after training is just as important because taking the right nutrients after training of any duration or intensity can benefit your recovery and even subsequent training.
Carbohydrates and proteins are the key
Whether you’ve just returned from a 45-minute lap to help clear your mind or from a four-hour hike, carbohydrates and protein are the most important nutrients you need to recover. It’s best to have something in your system between 30 and 60 minutes after exercise.
Carbohydrates are used for glycogen replenishment, and if you don’t replace the carbohydrates you used in a workout, you can feel slow, weak, and sore for the next few hours and days, even on your next trip. Protein is used to repair and build muscle, so if you don’t get enough of it after riding a bike, your muscle recovery process can be hampered.
How much should you take
However, your length and intensity play a role in the amount of carbohydrates and protein you need to consume. If your trip lasted between one and three hours, it is advisable to consume between 2.7 grams and 4.5 g of carbohydrates per half kilo of body weight during the day. If your workout lasted less than an hour, 1.4 to 2.3 g of carbohydrates per pound of body weight.
As for protein consumption, it is recommended to distribute the consumption throughout the day, since your body can only absorb a certain protein at a time (around 30 grams). Cyclists aiming to maintain their muscle mass should consume 0.7g to 1.1g of protein per pound of body weight during their day.
It is best to curb your intake of fat or fiber directly after a workout, as it can hinder your body’s digestion process.
Is eating something unhealthy better than not eating anything?
Suppose you are starving when you return to your car or home, and you cannot wait to eat, or you cannot stop for an hour. Do you stop at the first fast-food chain you see just to get some food?
A 2015 study in the International Journal of Sport Nutrition and Exercise Metabolism found that McDonald’s fast food is as good for recovery and subsequent performance as other foods intended for those purposes. The study compared foods like potato chips and kibble with energy bars and PowerBars, and measured a host of recovery-related variables, from blood cholesterol to glycogen content in the thigh muscles and performance of the time trial, and could find no significant difference between the two refueling approaches.
There is no study yet in which a commercial supplement outperforms real foods. Supplements may seem impressive because they offer a precise ratio of carbohydrates to protein, but you can get the same with less expensive, real food with adequate carbohydrates, protein, and calories. After a long and hard workout, something is better than nothing, as long as it is higher in carbohydrates and lower in fat.
Fast food restaurants like McDonald’s often have healthier options, like a grilled chicken sandwich, a side of fruit, yogurt, chocolate milk, or juice, and you can always order extra bread to increase your carbohydrate intake.
What if you are not hungry after a walk?
It’s not uncommon to not feel like eating after exercising, especially if you’ve been riding in hot, humid climates. But as we said before, something is better than nothing, even if it is small.
The liquid may be easier to bear. Chocolate milk or a fruit smoothie can be cold, refreshing, and easy to digest. You can even boost protein in a smoothie with a little Greek yogurt.
It is recommended to pre-plan or prepare a snack after the trip, such as a smoothie, a banana sandwich and peanut butter, or just keep the fresh fruit within reach, so you can eat it as soon as you return. You can even freeze them the night before and leave them in the car so you are in perfect condition when you return.