{"id":165185,"date":"2018-06-05T11:32:39","date_gmt":"2018-06-05T11:32:39","guid":{"rendered":"https:\/\/www.welovecycling.com\/wide\/?p=165185"},"modified":"2018-06-05T11:32:39","modified_gmt":"2018-06-05T11:32:39","slug":"recovery-nutrition-advice-from-a-nutritionist","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/wide\/2018\/06\/05\/recovery-nutrition-advice-from-a-nutritionist\/","title":{"rendered":"Recovery Nutrition \u2013 Advice from a Nutritionist"},"content":{"rendered":"<p><strong>Have you ever wondered how someone can train every day for hours and be fine while you feel like falling apart after a single hard session? The difference is in recovery. Some people are genetically better equipped at handling workload than others but everyone can dial in their nutrition to improve the way they recover. In this series, you will learn the essentials of recovery. Let\u2019s start with the single most useful piece of advice.<\/strong><br \/>\n<!--more--><\/p>\n<h2><strong>There\u2019s a lot to learn<\/strong><\/h2>\n<p>When it comes to recovery nutrition, you have to know your timing windows, how to use slow and fast carbs, what types of protein to choose, and how to supplement right. It can seem like too much work for the average cycling enthusiast or someone who just started working out. I agree. That\u2019s why my first advice is this.<\/p>\n<h2><strong>Keep it simple<\/strong><\/h2>\n<p>If you do sports to have fun and stay fit, your recovery nutrition can be really simple. You will cover your nutritional needs if you eat a healthy, well put-together meal 1-2 hours before exercise, and another one 1-2 hours after. It should contain quality protein and a source of slow-release energy like healthy fats or slow carbs. If you want to compete and gain an advantage, then you will have to do more, of course, and that\u2019s what the rest of the series will be about.<br \/>\nIf you think you know a lot about recovery already, I suggest you try our quiz. If you get any answer wrong, don\u2019t worry, just read the rest of the series this month and you\u2019ll learn it all.<\/p>\n<div class=\"knowledge-test image-above-question\" data-id=\"165190\">\n\n    <div class=\"questions\" style=\"width:600%;min-width:600%;\">\n                    <div class=\"question\" style=\"flex: 0 0 16.666666666667%\">\n                                        <div class=\"image-holder\">\n                            <img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/06\/profimedia-0311042784.webp\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/06\/profimedia-0311042784.webp 1800w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/06\/profimedia-0311042784-300x200.webp 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/06\/profimedia-0311042784-1024x683.webp 1024w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/06\/profimedia-0311042784-768x512.webp 768w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/06\/profimedia-0311042784-1536x1024.webp 1536w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/06\/profimedia-0311042784-272x182.webp 272w\"\n                                 sizes=\"(min-width: 1200px) 1200px, 100vw\"\/>\n                        <\/div>\n                                        <div class=\"content-wrap\">\n                                        <div class=\"position\">1\/5<\/div>\n                    <p><strong>What should you eat in the first 15-30 minutes after exercise?<\/strong><\/p>\n                    <ul class=\"answers\">\n                                                    <li>\n                                <div class=\"radio\">\n                                    <input type=\"radio\" name=\"skt-165190-q-0\"\n                                           id=\"skt-165190-q-0-answer1\"\n                                           class=\"mdsxkpvhew\"\/>\n                                    <label for=\"skt-165190-q-0-answer1\">A lot of protein so that I kick-start the recovery as soon as possible.<\/label>\n                                <\/div>\n                            <\/li>\n                                                        <li>\n                                <div class=\"radio\">\n                                    <input type=\"radio\" name=\"skt-165190-q-0\"\n                                           id=\"skt-165190-q-0-answer2\"\n                                           class=\"xjaowalwpl\"\/>\n                                    <label for=\"skt-165190-q-0-answer2\">A large meal with protein and carbs so I can replenish burned calories and protect my muscles.<\/label>\n                                <\/div>\n                            <\/li>\n                                                        <li>\n                                <div class=\"radio\">\n                                    <input type=\"radio\" name=\"skt-165190-q-0\"\n                                           id=\"skt-165190-q-0-answer3\"\n                                           class=\"caizbiyejj\"\/>\n                                    <label for=\"skt-165190-q-0-answer3\">Nothing. I had a good meal 2 hours before the exercise so there\u2019s no rush to eat.<\/label>\n                                <\/div>\n                            <\/li>\n                                                <\/ul>\n                                            <button class=\"btn-primary btn-wlc bigger btn-next disabled\">\n                            Next                        <\/button>\n                                    <\/div>\n            <\/div>\n                    <div class=\"question\" style=\"flex: 0 0 16.666666666667%\">\n                                        <div class=\"image-holder\">\n                            <img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/06\/profimedia-0363898655.webp\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/06\/profimedia-0363898655.webp 1250w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/06\/profimedia-0363898655-300x200.webp 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/06\/profimedia-0363898655-1024x682.webp 1024w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/06\/profimedia-0363898655-768x512.webp 768w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/06\/profimedia-0363898655-272x182.webp 272w\"\n                                 sizes=\"(min-width: 1200px) 1200px, 100vw\"\/>\n                        <\/div>\n                                        <div class=\"content-wrap\">\n                                        <div class=\"position\">2\/5<\/div>\n                    <p><strong>What\u2019s a good ratio of protein to carbs in a recovery meal?<\/strong><\/p>\n                    <ul class=\"answers\">\n                                                    <li>\n                                <div class=\"radio\">\n                                    <input type=\"radio\" name=\"skt-165190-q-1\"\n                                           id=\"skt-165190-q-1-answer1\"\n                                           class=\"pcbfmatvgr\"\/>\n                                    <label for=\"skt-165190-q-1-answer1\">3g of carbs to 1g or protein<\/label>\n                                <\/div>\n                            <\/li>\n                                                        <li>\n                                <div class=\"radio\">\n                                    <input type=\"radio\" name=\"skt-165190-q-1\"\n                                           id=\"skt-165190-q-1-answer2\"\n                                           class=\"qidsqrkdxt\"\/>\n                                    <label for=\"skt-165190-q-1-answer2\">1g of carbs to 1g or protein<\/label>\n                                <\/div>\n                            <\/li>\n                                                        <li>\n                                <div class=\"radio\">\n                                    <input type=\"radio\" name=\"skt-165190-q-1\"\n                                           id=\"skt-165190-q-1-answer3\"\n                                           class=\"kglnqjtxbe\"\/>\n                                    <label for=\"skt-165190-q-1-answer3\">1g of carbs to 3g or protein<\/label>\n                                <\/div>\n                            <\/li>\n                                                <\/ul>\n                                            <button class=\"btn-primary btn-wlc bigger btn-next disabled\">\n                            Next                        <\/button>\n                                    <\/div>\n            <\/div>\n                    <div class=\"question\" style=\"flex: 0 0 16.666666666667%\">\n                                        <div class=\"image-holder\">\n                            <img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2017\/04\/2442242_4224242.webp\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2017\/04\/2442242_4224242.webp 900w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2017\/04\/2442242_4224242-300x200.webp 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2017\/04\/2442242_4224242-768x512.webp 768w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2017\/04\/2442242_4224242-272x182.webp 272w\"\n                                 sizes=\"(min-width: 1200px) 1200px, 100vw\"\/>\n                        <\/div>\n                                        <div class=\"content-wrap\">\n                                        <div class=\"position\">3\/5<\/div>\n                    <p><strong>How much water should you drink to improve recovery?<\/strong><\/p>\n                    <ul class=\"answers\">\n                                                    <li>\n                                <div class=\"radio\">\n                                    <input type=\"radio\" name=\"skt-165190-q-2\"\n                                           id=\"skt-165190-q-2-answer1\"\n                                           class=\"ualxuvniet\"\/>\n                                    <label for=\"skt-165190-q-2-answer1\">200 \u2013 400 ml per hour of exercise<\/label>\n                                <\/div>\n                            <\/li>\n                                                        <li>\n                                <div class=\"radio\">\n                                    <input type=\"radio\" name=\"skt-165190-q-2\"\n                                           id=\"skt-165190-q-2-answer2\"\n                                           class=\"nvcuvrbabk\"\/>\n                                    <label for=\"skt-165190-q-2-answer2\">500 \u2013 1000 ml per hour of exercise<\/label>\n                                <\/div>\n                            <\/li>\n                                                        <li>\n                                <div class=\"radio\">\n                                    <input type=\"radio\" name=\"skt-165190-q-2\"\n                                           id=\"skt-165190-q-2-answer3\"\n                                           class=\"vqjoxuqaxf\"\/>\n                                    <label for=\"skt-165190-q-2-answer3\">Water doesn\u2019t influence recovery, it\u2019s about what I eat.<\/label>\n                                <\/div>\n                            <\/li>\n                                                <\/ul>\n                                            <button class=\"btn-primary btn-wlc bigger btn-next disabled\">\n                            Next                        <\/button>\n                                    <\/div>\n            <\/div>\n                    <div class=\"question\" style=\"flex: 0 0 16.666666666667%\">\n                                        <div class=\"image-holder\">\n                            <img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/06\/profimedia-0007766061.webp\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/06\/profimedia-0007766061.webp 500w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/06\/profimedia-0007766061-300x170.webp 300w\"\n                                 sizes=\"(min-width: 1200px) 1200px, 100vw\"\/>\n                        <\/div>\n                                        <div class=\"content-wrap\">\n                                        <div class=\"position\">4\/5<\/div>\n                    <p><strong>Should you supplement with omega-3 fats for optimal recovery?<\/strong><\/p>\n                    <ul class=\"answers\">\n                                                    <li>\n                                <div class=\"radio\">\n                                    <input type=\"radio\" name=\"skt-165190-q-3\"\n                                           id=\"skt-165190-q-3-answer1\"\n                                           class=\"xpnawxdeqh\"\/>\n                                    <label for=\"skt-165190-q-3-answer1\">Yes, without them my body can\u2019t fight inflammation fast enough.<\/label>\n                                <\/div>\n                            <\/li>\n                                                        <li>\n                                <div class=\"radio\">\n                                    <input type=\"radio\" name=\"skt-165190-q-3\"\n                                           id=\"skt-165190-q-3-answer2\"\n                                           class=\"eaxrdmjedz\"\/>\n                                    <label for=\"skt-165190-q-3-answer2\">No, fat is going to make me fat and clog up my arteries.<\/label>\n                                <\/div>\n                            <\/li>\n                                                        <li>\n                                <div class=\"radio\">\n                                    <input type=\"radio\" name=\"skt-165190-q-3\"\n                                           id=\"skt-165190-q-3-answer3\"\n                                           class=\"whuvfraczz\"\/>\n                                    <label for=\"skt-165190-q-3-answer3\">No, if I have fish and plenty of veggies in my diet my body can deal with a normal amount of inflammation.<\/label>\n                                <\/div>\n                            <\/li>\n                                                <\/ul>\n                                            <button class=\"btn-primary btn-wlc bigger btn-next disabled\">\n                            Next                        <\/button>\n                                    <\/div>\n            <\/div>\n                    <div class=\"question\" style=\"flex: 0 0 16.666666666667%\">\n                                        <div class=\"image-holder\">\n                            <img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/04\/profimedia-0368021862-1.webp\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/04\/profimedia-0368021862-1.webp 900w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/04\/profimedia-0368021862-1-300x200.webp 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/04\/profimedia-0368021862-1-768x512.webp 768w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/04\/profimedia-0368021862-1-272x182.webp 272w\"\n                                 sizes=\"(min-width: 1200px) 1200px, 100vw\"\/>\n                        <\/div>\n                                        <div class=\"content-wrap\">\n                                        <div class=\"position\">5\/5<\/div>\n                    <p><strong>What should you eat about 1-2 hours before exercise to make recovery after easier?<\/strong><\/p>\n                    <ul class=\"answers\">\n                                                    <li>\n                                <div class=\"radio\">\n                                    <input type=\"radio\" name=\"skt-165190-q-4\"\n                                           id=\"skt-165190-q-4-answer1\"\n                                           class=\"gpmmxmqwww\"\/>\n                                    <label for=\"skt-165190-q-4-answer1\">A hamburger with fries. The more calories I get in before the less I have to replenish after.<\/label>\n                                <\/div>\n                            <\/li>\n                                                        <li>\n                                <div class=\"radio\">\n                                    <input type=\"radio\" name=\"skt-165190-q-4\"\n                                           id=\"skt-165190-q-4-answer2\"\n                                           class=\"hivyxrhxgy\"\/>\n                                    <label for=\"skt-165190-q-4-answer2\">A salad with veggies and olive oil. I have to stay light and healthy to recover well.<\/label>\n                                <\/div>\n                            <\/li>\n                                                        <li>\n                                <div class=\"radio\">\n                                    <input type=\"radio\" name=\"skt-165190-q-4\"\n                                           id=\"skt-165190-q-4-answer3\"\n                                           class=\"rdcqxoilio\"\/>\n                                    <label for=\"skt-165190-q-4-answer3\">A chicken steak with potatoes. Protein and slow carbs will protect my muscles and glycogen stores.<\/label>\n                                <\/div>\n                            <\/li>\n                                                <\/ul>\n                                            <button class=\"btn-primary btn-wlc bigger btn-show-results disabled\">\n                            Results                        <\/button>\n                                    <\/div>\n            <\/div>\n                            <div class=\"question question-results\" style=\"flex: 0 0 16.666666666667%\">\n                                <div class=\"content-wrap\">\n                    <h2>Results<\/h2>\n\n                    <div class=\"results\">\n                        <div class=\"correct\">\n                            <div class=\"chart\">\n                                <span class=\"percent\">50%<\/span>\n                            <\/div>\n                            <div class=\"label\">Correct<\/div>\n                            <div class=\"sum\">7\/10<\/div>\n                        <\/div>\n\n                        <div class=\"wrong\">\n                            <div class=\"chart\">\n                                <span class=\"percent\">50%<\/span>\n                            <\/div>\n                            <div class=\"label\">Wrong<\/div>\n                            <div class=\"sum\">3\/10<\/div>\n                        <\/div>\n                    <\/div>\n\n                    <div class=\"show-answers-wrapper\">\n                        <button class=\"btn-primary btn-wlc bigger btn-show\">\n                            Show answers                        <\/button>\n                    <\/div>\n                <\/div>\n            <\/div>\n            <\/div>\n<\/div>\n\n","protected":false},"excerpt":{"rendered":"<p>Have you ever wondered how someone can train every day for hours and be fine while you feel like falling [&hellip;]<\/p>\n","protected":false},"author":12,"featured_media":165196,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[332],"tags":[747,2020],"global-categories":[],"class_list":["post-165185","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-and-training","tag-eat-to-ride","tag-recovery-nutrition"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.3 (Yoast SEO v25.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Recovery Nutrition \u2013 Advice from a Nutritionist - \u0160koda We Love Cycling<\/title>\n<meta name=\"description\" content=\"Have you ever wondered how someone can train every day for hours and be fine while you feel like falling apart after a single hard session? 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