2023-08-14 07:09:36
Feed your body the right thing at the right time
It’s not just what you eat and drink after a hard run, but when you consume it that affects your performance later.
How to make your own energy drinks
The best carbs for cycling – what to eat and when
And don’t think the “no pain, no gain” mantra of gym junkies is the only way to get fitter, faster – minimize soreness and improve your results by properly refueling your muscles and stimulating repair, recovery and fitness adaptations.
15 minutes: hydration
With endurance cycling, it’s essential to start recovery as soon as your ride is over. Your first priority is to replace lost fluid. The rule of thumb is to drink a few glasses of water for every pound of weight lost.
Plus, a sports recovery drink is an effective way to start replenishing muscle glycogen. Look for one with carbohydrates and protein to promote muscle growth and reduce breakdown.
Sports drinks explained
30 minutes: carbohydrates and proteins
After rehydration, you need to start replenishing energy stores. Studies show that muscles are more receptive to replenishing glycogen stores within the first 30 minutes after exercise. If you drove to an event, leave a snack in the car for after your drive – that way you won’t be tempted by the “Golden Arches” on the way back.
Don’t just focus on carbs either, choose snacks with around 1g of protein to 4g of carbs. Many sports drinks are specifically designed for recovery and also contain additional nutrients such as glutamine and branched-chain amino acids. Energy or health bars containing nuts, seeds and dried fruit are another option.
While training hard can improve your sense of well-being, it can deplete you of important nutrients.
Alternatively, have a smoothie with a scoop of whey protein, a bagel covered in peanut butter and a banana, a bowl of cereal with a scoop of protein powder and raisins, or a tub of cottage cheese and fruit. If you can’t digest solid foods after a ride, opt for chocolate milk: it’s a good source of protein, carbohydrates and B vitamins.
120 minutes: square meal
Once you’ve showered and dressed, eat something more substantial. This should include lean proteins such as chicken, tuna or tofu to repair damaged muscle tissue, as well as complex carbohydrates such as whole grain pasta, rice or sweet potato to restore glycogen levels.
Also, make sure your plate is full of fruits and vegetables to replenish your antioxidants such as vitamins A, C, E, zinc, selenium and omega 3. These will help protect your cells against free radical damage.
10 quick and easy post-ride dinners
Also note that while hard training can improve your sense of well-being, it can deplete you of important nutrients (glutamine, electrolytes, antioxidants, essential fats, etc.), which weakens your immune function.
Drink Berry-Rich Juices, Too: CherryActive is a popular sports recovery drink and contains high levels of flavonoids, particularly anthocyanins, which work to reduce the body’s inflammatory response to intense exercise. Another option is green tea – cold or hot, it’s rich in antioxidants and contains catechins believed to promote fat loss.
Recovery Supplements
If you still feel sore or sluggish after getting your fill, try a high-quality multivitamin and mineral formula with antioxidants and these key nutrients:
Glutamine – the most abundant amino acid in blood and skeletal muscle. Exhaustion leaves the body susceptible to infection and fatigue. Take as a powder mixed with water or juice.
Magnesium – an electrolyte and an essential component of more than 300 enzymatic reactions in the body. Low levels can contribute to muscle fatigue and pain. Available in powder or capsule form.
Omega 3 fatty acids – these generate anti-inflammatories, so try to take a daily teaspoon of a high quality fish oil.
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