Quote Originally Posted by maillotpois
What's the research that supports high glycemic index foods as recovery food? I have never heard this. I have always heard a combination of protein and carbs is best.
Don't get me wrong - I love a hearty meal after a long ride or long workout. This segment is from "Going Long" by Joe Friel and Gordon Byrn:

"In addition to rest, food is important to aid and speed your recovery. It is very important to immediately reload the carbohydrates lost during long or intense workouts. Carbohydrates are necessary to replace spent glycogen, a primary fuel source in exercise. Protein is needed to rebuild muscle and other protein-based tissues. Fat, especially mono-unsaturated, maintains the immune system and other vital physiological systems. Also important are the micronutrients, such as vitamins and minerals, found in quality foods. Your goal should be to eat a wide variety of foods in a condition as close to their natural state as possible while minimizing sugar and highly processed products.

In the first 30 minutes post workout or of a race, use a recovery drink that contains both carbs and protein in a 4:1 ratio. For the next 90 minutes, continue to focus your diet on carbs, especially moderate to high glycemic index carbs. After this two hour or so window, return to your normal, healthy diet.

If you train two or more times a day, or have very long sessions of five hours or longer, you may find you need to supplement your diet with moderate to high GI carbohydrates for a longer period - perhaps up to four hours post-workout or post race.

The good fat sources cited include tuna, almonds, avocados, dark green vegetables, olive oil, salmon, trout and walnuts. (Basically fish and nuts).

As everyone knows, training, nutrition and equipment are all subject to the individual's composition and preferences. This works for me. Sure I crave a burger dripping in cheese, but that is not in any way a balanced or quality meal. As long as one is going through the trouble of a long ride, race or consistent hard exercising, there is no reason to sabotage it with poor food choices. This does the heart and body no favors.

Hope that helps.