Don't forget to massage your legs, arms, neck... It's part of recovery and not just what you eat and drink. And stretch while your muscle is still warm.

I'm not up on what you should be drinking or eating after a hard training ride anymore so my information is outdated. But I will say that to replenish any electrolyte you may have sweated out. Electrolyte can be taken up fairly quickly while hard food takes time except for simple sugar... If you need quick pick up of sugar, eat a banana, boiled potato with skin on, and drink OJ.

"Junk food" for me was fig newton. It has the sugar and some minerals. Great on rides as it can get crushed and still taste good.