I think it probably depends upon how much you ride normally, how long (years) you have been riding.

For instance, as I have ridden more years in a row, and when I am riding a lot every week, my body becomes more efficient in utilizing the energy I put into it. So, I don't need to eat as much as I used to because of the more efficient body.

If I haven't been riding much in a year, I need more food for a shorter period of time on the bike.

So, the longer the ride and the harder the ride, eat more when you get off the bike, right away. The shorter the ride, easier the ride, eat less. I agree chocolate milk is good. Other endurance after ride drinks are good too. If you start to gain weight, you are probably eating too much so just have a banana instead of the big carboload. Each person is different so you have to rate yourself accordingly.

I don't carboload if I just ride ten-20 miles anymore. Don't need to. If it is more, I will eat as soon as I can when I get back home.

spoke