Food after late training ride

[ReapThaWhirlwind]

I would suggest a meal replacement shake.

You can't go wrong with a small bread item, some butter, and a protein shake.

I honestly feel like eating before bed is a must to stay out of ketosis while your body recovers.

[andgy]

cottage cheese with mixed nuts and banana. Tonight’s dinner was grilled garlic parmesan chicken legs served with a side of rice and steamed broccoli — absolutely delicious and satisfying. I’m currently trying to stick to this 2400 calorie meal plan https://betterme.world/articles/2400-calorie-meal-plan/ , and let me tell you, it’s definitely not as easy as it sounds. Balancing the right amount of calories with healthy, clean meals takes a lot of planning and discipline. There are moments when I feel like giving in and grabbing something quick and unhealthy, but staying focused on my long-term goals keeps me pushing through.

[momoviribus]

I will replenish fast absorbing carbohydrates after training, no matter what time I finish training; as this lowers my cortisol .
I'll eat bananas and salmon bread from the fridge when I finish training at 7 or 8 o'clock, and I usually stock up on ingredients at home .
I will drink a sports drink or cola, a liquid, when I finish training after 8 o'clock, but not in too large an amount, otherwise it's a wasted training session!

[GirishH]

@ momoviribus, You have such good control over your hunger! I manage mine when I can, but then I lose it all when it’s time to replenish, so it swings from one extreme to the other.

Three days ago, I did a 105 km ride with about 11,000 feet of elevation gain. I started early at 7 am with just a plate of oatmeal and some milk tea. That kept me going until 4 p.m., but by then, heat exhaustion and lack of lunch and calories were catching up with me, just when the actual steep climb began.

On this route, you gain about 5,000 feet over the first 70 km, and by that point, you not only reach the lowest point on the route but also hit a hot, humid region. Then, you climb about 6,000 feet more in the next 12 km.

By then, I was too far gone to properly replenish the calories I needed, and the heat just made it worse.

My point is, if I had been as careful and watchful as you, I might have paid closer attention to my calorie intake with the route, and managed the day or days much better. It spilled over to the next day too, because that night’s dinner wasn’t great, and I called it a night at 75 km.

The next day was a struggle as well — that’s when I tackled that 6,000 ft climb, and it was just as hot. There was no sumptuous food along the way either; all I could get were some momos, dry noodles, and the like.

I guess I just have to replenish and more after a hard training ride..