Isn’t it an excellent feeling when you return after a great cycling workout? Do you know what makes it even greater? A wholesome post-workout meal to help you with sore muscle recovery.
The value of a post-meal ride holds a special place when it comes to renewing all the nutrients you lose while you are on your ride. To regain all of them back right away, there’s no better than planning a meal that helps you achieve so.
Here are three (and only) effective muscle recovery food and drinks you need to be mindful of consuming for faster muscle recovery post any cycling workout:
1. Foods & Drinks Rich in Carbohydrates and Proteins
There is a constant debate of what should a cyclist consume more of, carbs or protein? We say why not blend these power nutrients and use them for your benefit. Carbs are ideally the right choice when you are back from a high-intensity cycling workout and you should not give up on it ever. However, proteins are also something you cannot afford to avoid if you want to fuel your body to become a great cyclist. So, then what should you do?
You simply aim at consuming 75% of cards and 25% of protein for your post-workout meal. Carbohydrates will ensure your body is always filled with energy and works well for your heart muscles, kidneys as well as your nervous systems. It also keeps your cholesterol level in check.
On the other hand, protein will repair all the muscles which have been working hard while you were hitting the road on your bicycle. It will help you with repairing and improving the good health of your bones, cartilages as well as skin.
Super healthy drinks and food items that are high in carbohydrates
- Fruit Juice – Orange, Apple, Blueberry
- Smoothies and Shakes – Banana
- Quinoa
- Oats
- Sweet Potatoes
- Beetroot
- Kidney Beans
- Lentils
Power protein drinks and food items for muscle recovery
- Chicken Breast
- Eggs
- Yogurt
- Milk
- Broccoli
- Fish
- Peanuts
- Sprouts
- Beans
- Tofu
- Tuna
- Almonds
2. Hydration Is Vital at All Times
Be it before, during, or after the workout, you cannot go wrong with consuming water at set intervals. You should keep sipping water after every 15 minutes while cycling to prevent any sudden muscle breakdown.
Being dehydrated for a long time when on the go can cause difficulty for your body to break down protein to use it as fuel to assist you to keep pushing harder.
So, make sure to come hydrated when you start the cycling session and do not consume water only when you wish to quench thirst.
3. There’s No Harm in Consuming Few Calories
Muscle recovery is a crucial process, you need to pay attention to every aspect of the diet to make it balanced, and that works best for your effective muscle healing. Even though your main aim is to burn as many calories as you can, you need to have enough calories in the body to burn it the next day as well.
Foods like avocado, rice, chicken, tuna help your sore muscles recover faster and fuel you up for the next ride really well. When you wake up the next day for your ride, your body will be all prepped up to use all of it as fuel for you to cycle to your best potential.
Button Line
So, there you go! You have the list of power foods with their advantages to help you with muscle recovery. Now you know what you should consume and realize why you are eating and drinking what you are.
Every thriving workout consists of a balanced diet, and so does cycling. Spoke Herd advices you to make sure that your body gets all the nutrients for it to perform at par every single day.
