Recovery Food and Drink?

[VeloChick]

I've always heard this rule of thumb:

85% of calories from carbohydrates
15% of calories from protein

Great advice! I shoot for a similar ratio, and I also try to get it in my body within the first 20 minutes after exercise. Simple carbs are really the best choice in this situation. Then, an hour or two later, do a real meal with a good mix of complex carbs, fat, and protein. The next day ... repeat!

[anakiwa]

Ditto on the chocolate milk!
(I've even been told it has the perfect carb/protein ratio- and it sure tastes good.)

[noogs]

What exactly is the recovery window? Are you supposed to eat after you work out?

[roadie gal]

The recovery window is a period of time - 10 minutes to a few hours depending on who you read - after a workout where your cells are most receptive to taking up nutrients. If you eat a balance of carbs and protein during that time it will improve your recovery.

I've found it really works. After a long, hard workout I'm not in the mood for solid food. If I don't eat anything for a few hours, I'm wrecked the next day. If I slug down a sports drink with a scoop of protein powder, I feel amazingly good. I didn't believe it until I tried it.

[Wahine]

Roadie Gal is right - the recovery window varies depending on who you read. The rule of thumb I use is 200 Cal within 20 min of finishing exercise with a balance of nutrients as mentioned above. But I don't sweat the balance part. If I can't get to a smoothy, I'm gonna chug down what I can even if it's Coke. 200 Cal of simple carbs is better than nothing.

[RoadRaven]

My fave food after a longish or intense ride?

A vegemite and cheese sandwich, washed down with chocolate milk.

The gals here are right - chocolate milk is an excellent recovery drink - even many of the cycling articles and books say so!

[noogs]

What kind of chocolate milk is best? .. And how much should I drink?