What do you eat after a long ride?

[itself]

So as I prepare for the Century ride, I have figured out how important eating and drinking is on the bike. I'm doing fifty plus mile rides three times a week.

But I feel crappy when I get off the bike after my shower. My throat is tight, my sinuses are drippy, and I feel like I am having a small panic attack.

I start plugging water and carbs, and usually within an hour I am feeling better.

Just curious what you all are eating after a long ride. Thanks for your help...

[ny biker]

Orange juice. Other than that, it depends on where I am. Frozen yogurt with fruit blended in, a sandwich, baked potato with cheese, burger or a hotdog...

Any ride longer than 60 miles earns a cheeseburger and fries at Five Guys (awesome burger place near here). But that is generally dinner several hours afterwards, not my immediate post-ride meal.

[marni]

1. lowfat vanilla ice cream or frozen yogurt in coffee- decaf or regular, depending what is left over from breakfast.

2. homemade iced latte and a homemade biscotti

3. a huge bowl of fresh fruit, washed and chunked.

My after ride routine especially on longer or harder rides (35m+, or over 16 mph) is to chug some water, wipe down the sweat, flip the bike, check the tires, wipe down the sweat, chug some water, wipe down the tires,wipe sweat,chug water, clean the brake pads,continue to wipe down sweat and chug water as needed, clean the tire side where the brakes hit, clean the chain and the pulley wheels, wipe the dust and dirt of fthe bike,wipe and drink, lube and treat chain as needed, flip the bike upright, air the tires, give it a loving pat while packing it securely, go inside, take off my bike shorts and put on a pair of baggies, make my drink or snack, sit down on the floor and stretch while sipping or nibbling. When I finish the drink or snack I take a shower and then fix some real food.

Sometimes just taking 5 minutes to sit and drink or do something routine and relatively mindless will give your stomach a chance to unclench and your nose to drain.

Find whatever works and then make it a routine so that you don't have to think about it. Your brain will retrain itself to accept that the ride is over and make adjustment accordingly. This is especially true of longer rides, the routine helps your brain reset itself from the riding rhythm and whatever midset you ride in, into another that says, ride over back to reality, but there are rewards coming.

Of course all of this is based on the fact that I ride solo, primarily from home and do longer distances more often than not.

[azfiddle]

The message we've gotten from the Carmichael Training systems coaches this fall, and the Nancy Clark nutrition books is to eat within 30 minutes after your ride, a lot of carbs and some protein. Your body wants to be refueled right away because it doesn't realize you've stopped exercising. Then you can keep eating later on- lunch or dinner or another snack.

Smoothies are a great way option- fruit, juice and non-fat milk (or soy milk) and some yogurt. I sometimes drink an iced mocha or iced mocha frappucino especially when it is hot out.

My husband adds other stuff, like ice cream to his smoothies... and he adds peanut butter and grape nuts into his smoothies, but I don't want the ice cream calories and I am not tempted by the grape nuts.

[lauraelmore1033]

um... EVERYTHING.... but for real, recoverite from hammer is awesome!

hey, that was my answer! Well, the everything part, anyway...
Loves me a chai latte right after a ride though. Incredibly refreshing, surprisingly refreshing, don't you know.

[indysteel]

Chocolate milk. It's my go-to recovery drink.

[malkin]

If there's leftover pasta, that's what I'll have. And low sodium V8.
That rule about within the first half hour is important. Even if you feel like you don't want to eat, get some carbs in right away.

[Catrin]

It depends on how long a ride it was. If it was a longer ride (>40 miles) then chocolate milk and potato chips at the end of the ride. Often I will have a small cooler with me in the car and I will already have ch. milk/chips with me - OR a Trader Joe's low fat chocolate yogurt parfait.

For a shorter ride I will just have some chocolate milk, for longer rides I will have more to eat when I get home - some carbs but more protein - it depends on how many carbs I had on the bike. I nibble for a little bit and then have a real good meal a few hours later - especially after a long ride. The body does need refueling after riding.. I have found this makes a real difference the next day as well, especially if I want to ride the next day. I make myself eat when I get home even if I don't really want it.

After this week I will be able to ride from home so will be able to change things up a bit.

[itself]

You gals are so lucky to be able to eat dairy. I am allergic which limits me terribly. Thank goodness for hemp milk, that truly has been a saviour.

Pasta does seem to be working for me pre and post ride.

[Owlie]

I always found that I got a splitting headache if I didn't eat within 20 minutes of getting home. I started eating before I took a shower.

Salt, fat and protein are my friends. If I ride on the bike trail, there's a cafe right next to where I park. I drop the bike off in the car, use their bathroom, then get a sandwich, chips, water and a coke. (Can you tell I'm not counting calories here?) I did gelato once when it was too early for lunch. That...may or may not have been a good idea.

[jessmarimba]

Lisa, I'm not lactose intolerant but I still prefer soy milk (chocolate!) after a run/ride!

[OakLeaf]

Milk substitutes don't normally have the protein you need for recovery. I'll usually toss in a scoop of Garden of Life protein powder and some fresh fruit and make a smoothie. Love my stick blender!



I've never heard of sinus issues as a symptom of low blood sugar or glycogen depletion though. I wonder if you don't have some kind of allergy going on. Myself, I get allergy relief from the way sustained exertion suppresses my immune system, so the symptoms can return with a vengeance once I'm done, but they don't come back worse than they were before the ride.

[jessmarimba]

Eh, I'm not as focused on protein. My boyfriend used to make me drink those protein recovery drinks and they never really helped. Plus (to me) they tasted awful and I couldn't stand the texture.

I think protein is supposed to help women if they are attempting to lose fat & keep muscle, but exercise doesn't seem to affect my weight in the slightest.

Here's an interesting note from the NY Times about women and protein, too. Not to be contrary, because I think it has a lot to do with age and hormone levels, but I just felt like throwing something else into the mix. And I like the lightbulb moment in the article that - gasp! - men and women are different!

[DMC]

peanut butter, honey and banana on a whole wheat bagel before ride, biiiiiiig banana/blueberry/strawberry/protein powder shake with added omega 3 oils after. and then a beer after I've hydrated.

[Catrin]

I found something at the store yesterday that I've not seen before...peanut butter mixed with dark chocolate.... I can see that picturing in recovery snacks - whenever the injury is healed and I can ride far enough to warrent it

Lots of good ideas here though, and will use some of them. Now that I will be able to actually ride from home I will have to try some of the smoothie ideas!