You've finished your ride, put the bike away, and now you're standing in front of the fridge wondering what to eat. After hours in the saddle, your body is depleted - glycogen stores are low, muscles need repair, and you've lost significant fluid. What you eat in the next few hours determines how quickly you recover and how you'll feel on your next ride.
Your Body After Riding (The Science)
Cycling depletes 40-50% of muscle glycogen per hour at moderate intensity - a 3-hour ride can empty your stores completely. Full glycogen restoration takes 24-36 hours with adequate carbs. You've also lost 500-1000ml+ of fluid per hour through sweat. Muscle protein synthesis remains elevated for 24 hours post-exercise, so the "recovery window" is real but not as narrow as some claim. The key is eating properly within a few hours.
Recovery Timeline
Immediately After (0-30 mins)
Start with fluids - water, sports drink, or recovery drink. If you're hungry, something quick: banana, recovery shake, or organic chocolate milk. Don't force food if you're not ready, but get fluids in.
Within 2 Hours
Have a proper meal. This is when your muscles are most receptive to glycogen storage and protein synthesis. Carbs plus protein - both matter.
Rest of the Day
Continue eating normally with adequate protein at each meal. Recovery isn't just one meal - it continues for 24-48 hours after longer rides.
The Post-Ride Meal
What you're aiming for: carbohydrates to replenish glycogen, protein for muscle repair, and fluids to rehydrate.
Good Post-Ride Options
- Chicken and rice - Classic, effective, easy to prepare
- Pasta with meat sauce - Carbs and protein in one dish
- Eggs on toast - Quick, good protein, solid carbs
- Salmon with sweet potato - Anti-inflammatory omega-3s plus quality carbs
- Smoothie with protein - If solid food doesn't appeal immediately
- Rice bowl with protein - Easy to customise
After a hard ride, you need more than usual. Don't be shy about portion sizes - your body has earned it and needs the fuel.
The Cafe Stop Reality
If your ride ends at a cafe (as many do), you're in luck. A bacon sandwich, beans on toast, or a full breakfast hits most recovery needs - carbs, protein, salt. Add a coffee and some water. This is entirely legitimate recovery nutrition, not just an excuse. Just don't stop at cake alone.
Rehydration
You've lost significant fluid. Check your weight before and after long rides - every kg lost is roughly a litre of fluid to replace.
- Drink steadily - Don't gulp a litre at once
- Include electrolytes - Sports drink, electrolyte tablets, or salty food
- Monitor urine - Should return to pale yellow within a few hours
- Don't overdo it - Drink to thirst plus a bit more, not excessively
Different Rides, Different Recovery
Short Rides (Under 60 mins)
Your normal next meal is fine. No special recovery protocol needed.
Medium Rides (1-2 Hours)
A decent meal within 2 hours. Make sure it includes protein and carbs. Rehydrate.
Long Rides (3+ Hours)
Recovery nutrition becomes genuinely important. Get something in soon after finishing. Eat a substantial meal within 2 hours. Continue eating well for the rest of the day. Sleep matters too.
Back-to-Back Riding
If you're riding again tomorrow, recovery is critical. Higher carb intake, consistent protein, prioritise sleep. Consider an evening snack to keep fuelling overnight.
Recovery Drinks
Popular options and their uses:
- Organic chocolate milk - The ~3:1 carb-to-protein ratio aids recovery (avoid heavily processed versions)
- Greek yoghurt, cottage cheese, or clean protein shake - Aim for 20-40g protein (0.25-0.4g/kg)
- Commercial recovery drinks - Formulated for the job, convenient but expensive
- Smoothies - Make your own with fruit, milk, protein powder
These are supplements to proper food, not replacements. Use them to kickstart recovery, then eat a real meal.
What to Avoid
- Skipping food - "I'll eat later" delays recovery
- Alcohol immediately after - Impairs muscle protein synthesis and rehydration
- Very low carb - You need carbs to restore glycogen
- Junk only - Cake and biscuits won't give you what you need
Evidence-Based Post-Cycling Summary
- Start with fluids immediately - replace 150% of fluid lost
- Aim for 0.25-0.4g/kg protein (20-40g) post-exercise
- Carbs: 1.0-1.2g/kg for glycogen replenishment (takes 24-36h to restore)
- Organic chocolate milk: The carb-to-protein ratio aids recovery (~3:1 carb-to-protein)
- MPS elevated 24 hours - total daily intake matters more than exact timing
- Keep eating well for 24-48 hours after long rides
- 2% dehydration impairs performance - check urine colour
Planning your next ride? See our guide on what to eat before cycling.
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