Got the following email from a reader recently:
Hello Super Dave - It's me, the ole penny pincher again. I saw on a bike shop website that we should eat these fancy-schmancy energy bars to refuel after a ride. Now, my question is where does one get these champange items on my beer budget?
Yeah, you can spend a bunch of money on energy bars and other high-tech nutritional products but that’s really not necessary for 99% of the cyclists out there. What your body most wants after any sort of extended ride is two things – sugars/carbohydrates for immediate energy and some proteins to rebuild your muscles that have been taxed on the ride.
The sugars can come from just about anything you like, such as cookies, granola bars, etc. And while you should stay away from fried foods like doughnuts and the packaged foods that are really high in saturated fats, if you’ve just ridden for two hours, you deserve a sweet, so feel free to have somethign you enjoy.
Your proteins can come from peanuts, yogurt, cheese, etc., and I personally love these “sweet and salty” granola bars that I've discovered in the last year or two. They are like regular granola bars but with a layer of this peanut-butterish stuff on the bottom. That seems to hit both of the things I mentioned above in one serving.
Of course a good old peanut butter and jelly sandwich will do the same thing for you.
And here's your chance to chime in. What's your favorite food to refuel with after a ride? Share your insight with your fellow riders.
Comments
My traditional post-ride meal is a mix of instant apples & cinnamon oatmeal and quaker oats. A good mix of simple and somplex carbs and I have it with milk to hydrate and get some quality protein.
It really fills you up, too!
Beer and Pizza are my Fav after ride items.
LOL
In reality, I agree with Dave; Simple foods just make sure protein is in the mix. I do not get worked up about the Carbs/sugar they will come.
Chocolate skim milk for post ride. Sugar, liquid, protein all in a tasty quick and cheap package.
After a long ride I prefer 2 bananas,grapes,chesse and yogart–gives an excellentand rapid supply of carbs,protein and fat for energy later.Adequate fluids such as gator aid or water is critical.
Dayrider has it right – chocolate milk is the BEST post ride recovery option. Optimal carb/protein ratio, plus antioxidant benefits of cocoa
Read an article that says Ovaltine Chocolate milk mix is one of the best recovery ride drinks. I agree.
I’ve used the “Sweet & Salty” Granola bars for years. I get them at Sam’s Club (beer budget here). They are made by Nature Valley & are called Sweet & Salty Nut Granola Bars. 11 g of Sugar and 4 g of Protein. Just about the exact mix.
Oatmeal with milk and a peanut butter/jelly sandwich; that’s the best…
A recent study from the UK shows that chocolate milk as a post ride recovery drink had 50% greater value than energy drinks such as gatorade.
My favorite which gives me both a quick boost and a longer energy rise is whole rye bread with almond butter and honey.
I like a banana and a glass of skim milk…it seems to do the best for me!
My post-recovery snack is a fig newton or two and a glass of chocolate milk mixed with glutamine. I also carry fig newtons on long rides.
Slim Fast, believe it or not!!!!
has excellent carb/protein ratio
i have done the three raw eggs in a glass with nestle quick to kill the taste and milk so they will go down easier. but peanut butter right out of the jar is my favorite while sitting watching tv.
Of course there is no finer food than PB&J, but I prefer something more portable. Fig newtons. I like to stop on the way home and indulge in a coffee and a pkg of newtons. I am 73 and have survived rides without the Designer Bars.
A cold Coors light and a Soundpony dog at the Soundpony lounge in Tulsa OK> Next to the Cain’s Ballroom!
I normally have whole wheat muffin or bagel (mini) with a huge portion of peanut butter and a %100 fruit juice box, 4oz to 6oz maybe. However I am an indoor cyclist not outdoor.
Ever experienced on riding about 60 km ( est 3 hrs ), to me eat some bananas plus drink water are enough.
I usually stop at like a 7-11 or something similar when I’m heading back home. I usually grab a banana, bag of chips and whatever sweet looks appealing at the time. I have a saying when I’m riding just give me @5 bucks, a decent headset and bike and I’m good to go.
these are all good suggestions. Just make sure you get your snack in your system within 20-30 minutes or you lose the quick recovery benefit.
My favorite post ride is a protien shake from the gym where we park at. There are so many choices, so it whatever I feel like, or whichever one is on special. I also like to drink honey/lemon water while I’m riding.