Summer evenings and long daylight hours mean evening rides can become longer and longer – there’s something hugely refreshing about getting a proper ride in after a day hard at work.

Getting in late after a long day, however, means that reaching for a quick bowl of cereal, filling up on biscuits (and an after-thought recovery drink if you’re feeling dedicated), or skipping meals altogether can become a dangerous trap.

Making quick, nutritious meals that will provide your body with the carbohydrates it needs to replace depleted glycogen  stores and protein required for muscle recovery doesn’t need to be a hassle. Here are a few quick, easy suggestions….