I usually ride in the morning. I have tea, honey, and oatmeal. Oatmeal keeps me powered though my whole ride. I don't usually eat anything on rides unless it is more than 30 miles. I am probably the wrong person to ask about post rides cause I get **** all the time from my boyfriend, a pro cyclist. After a ride I am told you are supposed to have protein. I usually eat veggies and crave salty crackers or some bread or fruit with salt on it. I don't really like protein, it hurts my stomach, so I don't eat much of it besides soymilk. Why soy milk v.s. cows. Well I am vegan, and I like the taste better. Hope that helps.