Provantage Sports: Customized TrainingWhy it's important The right fuel at the right time can help you get the most out of your workout. By speeding up the rate at which you get yourself into recovery mode, you'll be more rested and less fatigued for the next day. Food consumed within the first 30' after a ride is the magic window.
The science Insulin levels are very high immediately proceeding a workout. This is the body's way to help replenish glycogen supplies. Insulin along with other circulating hormones take glucose and turns it into glycogen. In essence, it will turn food into stored carbohydrates in your legs and in your liver so you'll have energy to continue the next time you go to workout.
Fueling advice Consume a 4:1 ratio protein:carbohydrate along with lots of fluids.
For an individual weighing 150 pounds, consume a total of 400-800 calories immediately after your workout (for workouts <2hrs or at a low intensity, stick with lower GI foods):
75-150 grams of carbohydrates 19-38 grams of protein 1-2 liters of water
Food with a high glycemic index food (simple sugars) along with an easy to break down protein will work best.
Recovery drinks are preferred since they allow you to get the calories you need and are easy to digest. Drinks are convenient since you can have drink prepared prior to your ride and keep it in the fridge for immediate consumption when you get home.
To pick a drink:
It must taste good It should have a 4:1 ratio of carbohydrates:protein If possible find a drink that includes whey protein since it breaks down quicker
You may have your favorite drink; however, one of the easiest to find and tastiest includes chocolate milk. Chocolate milks does well with its 4:1 ratio, high sugar content, and quality proteins.
While this only accounts for food consumed within the first 30' after a workout, continue to fuel your recovery with wholesome, lower glycemic index meals throughout the day.