After a hard effort the body needs carbs to rebuild glycogen levels and a lesser amount of protein for muscle tissue. I’ll have something like a zip lock bag of homemade granola with almonds and dried apricots and maybe some greek yogurt. I drink something with electrolytes and anti-inflammatories (lime, grated ginger, salt and sparkling water works really well for me) or maybe just a V8 which provides carbs and lots of sodium. I rehydrate slowly over the next couple of hours. Later I’ll have something like a salad with beets and sweet potatoes, a fruit smoothie and then maybe a protein shake a couple of hours before going to bed.
After a strenuous effort I start my recovery with a cool down spin the last 15-20 minutes of my ride. When I get off the bike I stretch and/or get a massage or do a self massage