Recovery from Riding

[Zippinalong]

You need to make sure you're hydrating and eating enough carbs and protein. Very important. Before I ride (25-30 miles like you...) I eat a bar that is high in carbs and protein. Then follow up about 15 minutes before I ride with a gel pack. I also drink a bottle of water before I go to (16 ounces). You need to make sure you get the water in. Then about 15 miles in I take a break and eat another gel pack with half a bar of some sort. Again, taking in carbs and calories. Also drink a decent amount of water. You don't want to wait until you're thirsty as it's too late then. Your body is already dehydrated. Finally, when finished, eat protein. Eat some tuna, fish or chicken or protein bar. I even eat the turkey jerky as that's high in protein too. Protein shakes will work too. You need to give your muscles the protein to recover. The rest of the day I drink lots of water and eat a healthy lunch and dinner. Eating right is important and of course being diabetic you need to really watch your sugars. Good luck!