AI 速览
- The recovery formula: 20–30g protein + 60–80g carbs within 60 minutes of finishing. Protein repairs muscle damage; carbs replenish glycogen. The ratio is ~1:3 (protein:carbs) for endurance, ~1:2 for hard sessions
- Real food beats shakes: a chicken sandwich (30g protein + 50g carbs), Greek yogurt with granola (20g protein + 40g carbs), or eggs on toast (20g protein + 40g carbs) are better than any powder
- The glycogen window: muscle glycogen replenishment is 50% faster in the first hour post-exercise vs the second hour. If you delay eating 2 hours, you lose half the replenishment efficiency
- Daily protein target: 1.4–2.0 g/kg body weight for cyclists. Most cyclists under-eat protein. A 70 kg rider needs 100–140g per day — spread across 4–5 servings of 20–30g
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The recovery formula
Post-ride nutrition targets by session type.
| Session type | Protein | Carbs | Timing |
|---|---|---|---|
| Endurance (Z2, 2h+) | 20–25g | 60–80g | Within 60 min |
| Hard intervals / race | 25–30g | 80–100g | Within 30 min (more urgent) |
| Recovery ride (Z1) | 15–20g | 30–40g | Next meal is fine |
/ 02
Real food recovery meals
10 post-ride meals with the right protein:carb ratio. All under $5, ready in 5 minutes.
| Meal | Protein | Carbs | Calories |
|---|---|---|---|
| Chocolate milk (500ml) | 16g | 55g | 350 |
| Greek yogurt + granola + honey | 22g | 45g | 380 |
| Chicken sandwich (with bread) | 28g | 45g | 420 |
| 2 eggs + 2 toast + avocado | 18g | 40g | 450 |
| Protein oats (oats + whey + banana) | 30g | 60g | 480 |
| Rice + grilled chicken + soy sauce | 35g | 70g | 500 |
| Peanut butter + banana sandwich | 18g | 50g | 450 |
| Pancakes (with protein powder) | 25g | 55g | 450 |
| Salmon + rice + vegetables | 30g | 55g | 480 |
| Recovery shake (whey + maltodextrin) | 25g | 60g | 380 |
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The glycogen window
After exercise, your muscles are primed to absorb glucose and replenish glycogen at an accelerated rate. This 'window' is widest in the first 30–60 minutes and narrows over 2 hours. In the first hour, glycogen synthesis rate is ~50% higher than in the second hour. If you wait 2 hours to eat, you've lost half the replenishment efficiency — meaning your next-day ride starts with less glycogen in the tank.
For most riders, the practical approach: have a recovery snack within 30 minutes of finishing (chocolate milk, protein shake, or a banana with peanut butter), then eat a full meal within 2 hours. The snack starts the replenishment; the meal completes it. For riders doing two sessions in a day (or racing a stage race), the window is critical — eat immediately after the first session to recover for the second.
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Daily protein — the bigger picture
The post-ride meal is important, but total daily protein intake matters more. The target for endurance athletes: 1.4–2.0 g per kg body weight per day. For a 70 kg rider: 100–140g of protein per day. Most cyclists eat 60–80g — well below the target — because they focus on carbs (rightly, for fueling) but neglect protein.
Distribute it: the body absorbs ~25g of protein per meal efficiently (leucine threshold for muscle protein synthesis). So 4–5 meals/snacks of 25–30g beats 2 meals of 60g. Aim for protein at every meal: eggs at breakfast (12g), Greek yogurt at lunch (15g), chicken at dinner (35g), and a post-ride shake (25g). That's 87g from food alone — add snacks (nuts, cheese, milk) to reach 100g+.
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