Recovery Food and Drink?

[hgrill02]

Not sure as a new rider what the best thing to eat after a ride would be. I am starving and have been told to eat protien. Peanut butter? Tuna? Half a cow sounds good after a long ride or spin class.

Any suggestions??

Thanks!

[Dianyla]

I've always heard this rule of thumb:

85% of calories from carbohydrates
15% of calories from protein

Anything that satisfies this should do the trick. I think someone around here figured out that a grande mocha has this magic proportion. Which is clearly a sign from the heavens. Indeed.

Eat as soon after exercise as you can, while the glycogen window is still open. Supposedly the best time is within the first 30-60 minutes, then there is still hope if you get it within 4-6 hours. After that, it may take your body many more hours/days to replenish glycogen stores.

[maillotpois]

Chocolate milk!!

Or one of those fancy recovery drinks.

Or chocolate milk!!

[beetle]

I'm another chocolate milk fan, but lately I find a nice big banana smoothie hits the spot.

[Wahine]

DH makes great huckleberry smoothies that are perfect for recovery. The milk and yogurt add protein and the huckleberries contains tons of free radical fighting anti-oxidents. What we can't agree on is if the huckleberries go best with peachesor cherries.

[Velobambina]

Another chocolate milk fan here. If it's cold, hot cocoa works, too.

[Veronica]

.... peachesor cherries.

I was having trouble figuring out what kind of cherries these were. I eventually figured it out. Not awake yet I guess.

V.

[Wahine]

I was having trouble figuring out what kind of cherries these were. I eventually figured it out. Not awake yet I guess.

V.

Peachesor cherries are okay, but Lamberts and Bings are best.

Sorry for the typo. Grammer/spelling police DH would be disappointed. I'm his toughest student.

[VeloChick]

I've always heard this rule of thumb:

85% of calories from carbohydrates
15% of calories from protein

Great advice! I shoot for a similar ratio, and I also try to get it in my body within the first 20 minutes after exercise. Simple carbs are really the best choice in this situation. Then, an hour or two later, do a real meal with a good mix of complex carbs, fat, and protein. The next day ... repeat!

[anakiwa]

Ditto on the chocolate milk!
(I've even been told it has the perfect carb/protein ratio- and it sure tastes good.)

[noogs]

What exactly is the recovery window? Are you supposed to eat after you work out?

[roadie gal]

The recovery window is a period of time - 10 minutes to a few hours depending on who you read - after a workout where your cells are most receptive to taking up nutrients. If you eat a balance of carbs and protein during that time it will improve your recovery.

I've found it really works. After a long, hard workout I'm not in the mood for solid food. If I don't eat anything for a few hours, I'm wrecked the next day. If I slug down a sports drink with a scoop of protein powder, I feel amazingly good. I didn't believe it until I tried it.

[Wahine]

Roadie Gal is right - the recovery window varies depending on who you read. The rule of thumb I use is 200 Cal within 20 min of finishing exercise with a balance of nutrients as mentioned above. But I don't sweat the balance part. If I can't get to a smoothy, I'm gonna chug down what I can even if it's Coke. 200 Cal of simple carbs is better than nothing.

[RoadRaven]

My fave food after a longish or intense ride?

A vegemite and cheese sandwich, washed down with chocolate milk.

The gals here are right - chocolate milk is an excellent recovery drink - even many of the cycling articles and books say so!

[noogs]

What kind of chocolate milk is best? .. And how much should I drink?