Can you share any good foods, drinks or shake recipes that you may use to speed muscle recovery when riding many days back to back? I typically try and drink milk or chocolate milk right after I ride, and generally eat high protein and high fiber foods.
Thanks a bunch and ride on!
Jon in Vermont
Riding many days back to back? I have no idea what you are talking about.
I don’t do “fun” rides as often as I used to, but I do punish myself pretty much every day. Excess work, violent workouts, constant stress, inadequate sleep. Every day. So I guess I’m a decent case study in recovery. (Although I do feel beat down right now.)
Technologically advanced nutritional products claim to make you bigger, stronger, faster … sooner! If you enjoy and believe in those concoctions, that’s great, but I don’t think your body needs technology.
In my somewhat educated and extremely practical opinion, the ideal recovery food has these traits:
• It’s convenient and available right after your ride. The sooner you fill the tanks, the better.
• It contains the right balance of nutrients. Lots of carbs, some protein and various micronutrients.
• It boosts your confidence. You know it’s doing the right stuff. You’re not eating or drinking … you’re replenishing.
• It tastes good.
Based on those criteria, chocolate milk is a pretty darn good recovery drink. As a matter of fact, a study (download results) showed chocolate milk aided post-exercise recovery as effectively as Gatorade and Endurox R4. (Interesting note: That study was supported in part by the Dairy and Nutrition Council, Inc.)
After a ride, eat what you like. Peanut butter and jelly, chicken burrito, fruit and jerky, whatever. A Snickers bar probably isn’t terrible.
Ride hard. Have fun. Eat well. Sleep enough. Repeat.
That’s my take. What do y’all think?
Know more. Have more fun!
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