What to eat and drink to recover from hard rides

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It’s not just what you eat and drink after a tough ride but when you consume it that affects your subsequent performance.

• How to make your own energy drinks
• The best carbs for cycling - what to eat and when

And don’t believe that the ‘no pain, no gain’ mantra of gym junkies is the only way to get fitter and faster – minimise aches and pains and enhance your results by refuelling your muscles correctly and stimulating repair, recovery and fitness adaptations.

15 minutes: hydration

With endurance cycling, it’s critical to kickstart recovery as soon as your ride is over. Your first priority is to replace lost fluid. The rule of thumb is to drink a couple of glasses of water for every pound of weight lost.

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In addition, a sports recovery drink is an effective way to start replenishing muscle glycogen. Look for one with carbs and protein to promote muscle growth and reduce breakdown.

• Sports drinks explained

30 minutes: carbs and proteins

After rehydration, you need to start replenishing energy stores. Studies show that muscles are most receptive to rebuilding glycogen reserves within the first 30 minutes after exercise. If you’ve driven to an event, leave a snack in the car for after your ride – that way you won’t be tempted by the ‘Golden Arches’ on the way home.

Don’t just focus on carbs either, choose snacks containing roughly 1g of protein for every 4g of carbs. Many sports drinks are designed specifically for recovery and include additional nutrients such as glutamine and branched chain amino acids as well. Power or health bars containing nuts, seeds and dried fruit are another option.

While training hard may improve your sense of wellbeing, it can deplete you of important nutrients

120 minutes: square meal

• 10 quick & easy post-ride dinners

Recovery supplements

• Glutamine – the most abundant amino acid in the blood and skeletal muscles. Depletion leaves the body susceptible to infections and fatigue. Take as a powder mixed with water or juice.
• Magnesium – an electrolyte and an essential component of more than 300 enzyme reactions in the body. Low levels can contribute to muscle fatigue and soreness. Available as a powder or capsule.
• Omega 3 fats – these generate anti-inflammatories, so try taking a daily teaspoon of a high quality fish oil.

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