Post-Ride Recovery: Slow Down, Take It Easy

Post-Ride Recovery: Slow Down, Take It Easy

HOW YOU TREAT YOURSELF AFTER A RIDE IS JUST AS IMPORTANT as what you eat before or during your ride. For many riders who get the cycling bug, it becomes a frequent or even daily routine to have a ride be part of your day. So it’s important when you get off the bike to take care of yourself so you’re ready to roll the day after, or the day after that. Proper recovery also helps you make the most of all the effort you put into the bike today. When you skip this step, your body has a harder time completely building from the hours of work you put in.

If you’ve been cruising only for an hour or two, this isn’t as critical. When you’ve been on the bike longer, or if your ride has been intense, eating for recovery can triple the rate at which your muscles repair and restock their supplies of glycogen. There are two windows to pay attention to, and the first is the most acute. You have 20 to 30 minutes to get some protein and a few carbs in your system, before the benefits start falling off. It’s often called a “glycogen window” because it’s only open for so long, then slams shut.

Carbohydrates Plus Protein Speeds Recovery

Dr. Sims advises, “You have thirty minutes or less after riding to maximize protein intake for muscle synthesis, and up to two hours for glycogen recovery. The addition of protein to carbohydrates post-exercise increases glycogen recovery more so than just carbs alone; but the addition of protein supercharges recovery.

“Research also shows that combining protein with carbohydrates within thirty minutes of exercise nearly doubles the insulin response, which results in more stored glycogen. The optimal carbohydrate-to-protein ratio for this effect is 4:1 (four grams of carbohydrates for every one gram of protein). One study found that athletes who refueled with carbohydrates and protein had one hundred percent greater muscle glycogen stores than those who only ate carbohydrates. Insulin was also highest in those who consumed a carbohydrate and protein drink.”

In this period, it’s time to reward yourself for all your hard work. Chocolate milk has been proven in studies to be a great recovery drink, and one beer has the right amount of carbs—though you want to still add in some protein to hit the right balance. Smoothies are particularly good. You can throw in yogurt, milk (or a milk alternative like almond), banana, honey, frozen fruit—even a little squirt of chocolate syrup never hurt anybody. Studies have also found a small amount of caffeine aids in recovery as well, so a cup of green tea or a half-shot of espresso can help, too.

Whatever you do, your immediate recovery usually isn’t a full meal. It’s a high-carb, low-protein boost to get your body in build-and-repair mode and give you a chance to take off your cycling gear, clean up your bike, and hit the shower. After that, try to get a full meal within 2 hours of being off the bike. Don’t overeat even if you did have a long ride. If you were following our advice in “Fueling in the Saddle,” you should have taken in enough calories that you don’t have to stuff yourself after the ride.

Protein is the Post-Exercise Powerhouse 

CONSUMING PROTEIN HAS OTHER IMPORTANT USES AFTER exercise. Protein provides the amino acids necessary to rebuild muscle tissue that is damaged during intense, prolonged exercise. It can also increase the absorption of water from the intestines and improve muscle hydration. The amino acids in protein can also stimulate the immune system, making you more resistant to colds and other infections.

—DR. STACY SIMS, exercise physiologist and nutrition scientist of thermoregulation, hydration, and performance nutrition