Hi littlegrasshopp,

You need to eat real meal!!

Orange juice after a ride is pretty good. lots of carb, vitamin, and potassium. Salad is okay but beer after a ride not so smart. You need to be eating things like pasta, potato, banana, dark greens etc. Real healthy food stuff. Salad is okay but you can't be riding bikes just on salad.

If you a non-vegetarian you do need to eat meat (which I presume you are). Make sure you get enough meat protein. chicken, turkey, eggs, dairy etc. and don't forget beans of all kind.

Getting the book on sports nutrition would help you immensly. You can't exercise hard unless you properly fuel your body. If you are malnurished and it doesn't mean being hungry, you not only risk of getting sick but getting serious injury.

So please start thinking about what you eat. Occasional alcohol is all right but not immediately after a strenuous exercise.

smilingcat