Recovery nutrition post exercise is essential to replace the muscle glycogen used, stimulate muscle protein synthesis and replace lost electrolytes.

Your metabolism is still lifted 30 minutes post exercise, and making the most of this the window of opportunity is very important. Research also shows that combining protein with carbohydrate within this time nearly doubles the insulin response, which results in more stored glycogen.

Training for your First 100: Route Planning for Cycling

The optimal carbohydrate to protein ratio for this effect is 4:1 (four grams of carbohydrate for every one gram of protein). Good examples are: Greek Yogurt with fruit, Low Fat chocolate milk, rice cake with peanut butter, tuna in wholemeal bread, recovery shake.

Research has shown that if you eat straight after training you’re less likely to overeat later on in the day. Complete your nutrition strategy with a healthy, balanced meal within two hours after your workout.

Avoid eating too much after your training sessions –  many cyclists tend to overestimate cycling energy expenditure, causing them to overeat and gain unwanted weight during the season.