Post-Ride Nutrition

[ldweisberg]

What is the best post-ride nutrition? Do I do a protein shake like after weight training? I know lots of water, banana, etc. - but protein?

[ReapThaWhirlwind]

Most of your protein shake that you take in after your workout will likely just get burned up. The concept of the "anabolic window" is simply an umbrella term, which relates to the fact that protein is synthesized faster, because you have worked up a surplus of metabolites in your bloodstream from activity, which powers the metabolic paths of protein synthesis. Thanks catabolism.

Certainly, it's not to say that taking in whole protein after exercise is bad. There is a latency in the digestion process of whole protein though. Even whey and plant proteins, which can be broken down the fastest. This latency isn't exactly intuitive for your on-demand macronutrient needs. And this is the most important thing to note about whole protein.

I personally recommend taking in a blend of simple and complex carbs first and foremost, with free-form aminos to help calm the metabolic state. Once it has churned down, whole protein that you take in will be synthesized and become apart of your protein stores (which is what you truly want—and what "anabolic window" advocates suggest happens—but doesn't happen necessarily).

You should also be taking in carbs, aminos, fatty acids, and electrolytes intra-workout to help stave catabolism.

BCAA are best intra-workout and can help post-workout. EAA are best post-workout, but also reverse compatible. Your blend of carbs wants to see something like 30~50g of simple carbs, and some 25g of complex carbs. These proportions of course can vary based on your size, but when you're coming out a demanding state, there's really no such a thing as a surplus. Your body is going to continue to burn energy for hours after.

Simple fatty-acids (omegas) and complex fatty-acids (triglycerides) are a huge benefit to helping to stave catabolism. They should be consumed pre, intra, and post-workout if possible. The energy needs of the body are multi-faceted, so if you're not catering to all its needs, then it's taxing on the body to have to make for that deficit. Cholesterol is needed as a carrier to metabolize fatty-acids for energy. It's also needed to build and maintain new and healthy cell walls, so you definitely don't want to starve yourself on cholesterol.

Micronutrients are just as important as macronutrients, especially b-vitamins for the metabolism, and iron for (literally every cell in your body) and to carry oxygen into cells. Taking a shard of a multi-vitamin can help quickly meet your micronutrient needs.

[kristaevans]

Post-ride nutrition plays a crucial role in helping your body recover and refuel after a cycling session.

[SPINMAN]

(06-04-2021, 02:14 PM)ldweisberg Wrote:  What is the best post-ride nutrition? Do I do a protein shake like after weight training? I know lots of water, banana, etc. - but protein?

So as not to sound finite, I will say almost always end with protein as the macronutrient. Carbs, especially refined sugar, does not help recovery, maybe storage for the next day, but you have to recover and repair. Hydrate. I feel like I just never drink enough during a ride. One bottle an hour average but still thirsty. Electrolyte balance and b12 and l-citrulline.
My protein mix is always ready in the fridge. 22g per serving protein powder with frozen bananas and blueberries, flax seed, chia seed, greens powder, matcha, ashwagandha, oat milk and cold brew coffee.
Ready to go!

[ReapThaWhirlwind]

(12-12-2023, 09:36 AM)SPINMAN Wrote:  

(06-04-2021, 02:14 PM)ldweisberg Wrote:  What is the best post-ride nutrition? Do I do a protein shake like after weight training? I know lots of water, banana, etc. - but protein?

So as not to sound finite, I will say almost always end with protein as the macronutrient. Carbs, especially refined sugar, does not help recovery, maybe storage for the next day, but you have to recover and repair. Hydrate. I feel like I just never drink enough during a ride. One bottle an hour average but still thirsty. Electrolyte balance and b12 and l-citrulline.
My protein mix is always ready in the fridge. 22g per serving protein powder with frozen bananas and blueberries, flax seed, chia seed, greens powder, matcha, ashwagandha, oat milk and cold brew coffee.
Ready to go!

I would like to supplement:

Proteins will only get cannibalized if you're in ketosis after your ride, or even at the mere end of your macronutrient stores. The concept of proteins having enhanced metabolism through the anabolic window is just an umbrella concept, which in that presented context is narrow sighted in the fact that it doesn't cover what the proteins are actually utilized for through that Anabolic Window. The Anabolic Window also accompanies the Afterburn Effect, which is the period of time your body continues to burn elevated calories to carry out its elevated metabolic interactions (including recovery/regeneration). Figuratively, it's suggested that the enhanced metabolism of proteins will go into your protein stores, but this isn't the case if your body's carb volumes are desolate. Those peptides will get broken down further and converted into glucose to balance your sugar levels first, and only when your body stabilizes those levels, will it begin to retain peptides and allow them to become protein stores. For this reason, it's extremely intuitive to supplement with an EAA amino supplement post-workout with a carb uptake first, to flatline those carb needs for the body, and prevent it from further cannibalizing existing protein stores (if you fail to do so). The EAAs will take the hit for the protein stores and help to cover for the deficit until the body stabilizes. Failing to stabilize your sugar levels first will actually impede recovery, because your body loses precious protein stores that it's forced to dip into because you didn't sustain your viable energy (carb and fat levels). This sets the body back, and becomes taxing on the metabolism which now has to expend more metabolites to synthesize those lost protein stores before it can begin or elevate recovery capabilities. Meanwhile, your body will have an elevated workload to deal with for recovery because of the microdamages abroad in muscle, nerve, bone, and connective tissue. And thus, recovery suffers.

This is coming from someone with a bodybuilding background, and is crucial information to sustain and elevate gains through extensive periods of rigorous training with weights and resistance.

[Electricbike1]

I’ve found that a protein shake works really well after a ride, especially if it was a tough one. It helps with muscle recovery just like after lifting. I usually mix it with a banana or have a piece of toast to get some extra carbs. And, of course, drink tons of water to rehydrate. It’s a solid combo that helps me bounce back quicker.

[Flowrider]

My go to post long ride smoothie boost goes something like this:

Almond Milk
Mixed berries
2 Bananas
Mango
Flax meal
Chia seed
Oats
Whey Protein scoop

Yummmmmyy!

[SPINMAN]

(03-27-2025, 08:14 PM)Flowrider Wrote:  My go to post long ride smoothie boost goes something like this:

Almond Milk
Mixed berries
2 Bananas
Mango
Flax meal
Chia seed
Oats
Whey Protein scoop

Yummmmmyy!

Sound almost like mine!
So as not to sound finite, I will say almost always end with protein as the macronutrient. Carbs, especially refined sugar, does not help recovery, maybe storage for the next day, but you have to recover and repair. Hydrate. I feel like I just never drink enough during a ride. One bottle an hour average but still thirsty. Electrolyte balance and b12 and l-citrulline.
My protein mix is always ready in the fridge. 28g per serving protein powder with frozen bananas and blueberries, flax seed, chia seed, greens powder, matcha, ashwagandha, oat milk and cold brew coffee.
Ready to go!

[JoJoJo]

there is one important lesson that I have learned.
you have to fuel up properly during training or a race to cover your post-ride nutrition needs and ensure a better recovery process.
have a snack or a gel even if you don't feel hungry during a long ride because the lack of nutrition will catch up with you after you're done.

[GirishH]

That almost sounds like your pre-ride drink! So, your poor body might think that there’s another ride after this "drink"? ..:-)

Just kidding!

(03-27-2025, 08:14 PM)Flowrider Wrote:  My go to post long ride smoothie boost goes something like this:

Almond Milk
Mixed berries
2 Bananas
Mango
Flax meal
Chia seed
Oats
Whey Protein scoop

Yummmmmyy!

---

During rides, I crave for fruits, milk, and eggs, and I devour them whenever I can find them. Unfortunately, in the mountains or remote areas, not much luck. I make do with what I find. Once, I stumbled upon a roadside tea stall that had fresh milk after not having seen it in months, so I drank two full glasses.

This week, I discovered Sattu, a roasted chickpea flour drink that fueled me throughout my ride. However, I couldn’t find it the next day.

Hydration is critical, and fortunately, most village households have borewells that provide fresh groundwater or access to fresh spring water from the mountains. Still, I drink liters and liters, but it never seems to be enough for my body. My backpack and shirt often get covered in white salt!

(03-28-2025, 07:07 PM)SPINMAN Wrote:  

(03-27-2025, 08:14 PM)Flowrider Wrote:  My go to post long ride smoothie boost goes something like this:

Almond Milk
Mixed berries
2 Bananas
Mango
Flax meal
Chia seed
Oats
Whey Protein scoop

Yummmmmyy!

Sound almost like mine!
So as not to sound finite, I will say almost always end with protein as the macronutrient. Carbs, especially refined sugar, does not help recovery, maybe storage for the next day, but you have to recover and repair. Hydrate. I feel like I just never drink enough during a ride. One bottle an hour average but still thirsty. Electrolyte balance and b12 and l-citrulline.
My protein mix is always ready in the fridge. 28g per serving protein powder with frozen bananas and blueberries, flax seed, chia seed, greens powder, matcha, ashwagandha, oat milk and cold brew coffee.
Ready to go!

[GirishH]

@JoJoJo, I appreciate that you are applying your experiences rather than merely following trends.

While responding to @Flowrider regarding her pre-ride fueling, I wrote about "weird" fuelling method. Mine is shaped by personal training, experiences. I believe we often consume more food than our bodies actually require. Two books that helped me understand my lifestyle and body are: Good to Go by Christie Aschwanden and Born to Run by Christopher McDougall. These prompted critical thinking about running/cycling, and recovery, reinforcing my practices and helping me understand my body's functioning.

I see little distinction between my cycling 100+ km daily and the labor of day workers on tea estates or construction sites; both involve physical effort. If they can sustain on Sattu (a roasted chickpea flour drink) or millet drinks, why can't I?

Recently, while working with friends who were fasting during Ramadan in 40°C heat, they refrained from drinking water or eating. I managed to work alongside them while intermittent fasting but absolutely needed my black tea and copious amounts of water. And, these folks fast like this for 30 days still leading a "normal" life of hardwork..

I could train my body to survive on less water or not water for 14-16 hours of intermittent fasting I do but at what cost. What's my end goal?..:-)

(03-30-2025, 06:56 PM)JoJoJo Wrote:  there is one important lesson that I have learned.
you have to fuel up properly during training or a race to cover your post-ride nutrition needs and ensure a better recovery process.
have a snack or a gel even if you don't feel hungry during a long ride because the lack of nutrition will catch up with you after you're done.