{"id":179075,"date":"2020-08-25T06:45:33","date_gmt":"2020-08-25T06:45:33","guid":{"rendered":"https:\/\/www.welovecycling.com\/wide\/?p=179075"},"modified":"2021-06-22T05:42:04","modified_gmt":"2021-06-22T05:42:04","slug":"nutrition-for-mtb-adventures-recovery","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/wide\/2020\/08\/25\/nutrition-for-mtb-adventures-recovery\/","title":{"rendered":"Nutrition for MTB Adventures \u2013 Recovery"},"content":{"rendered":"

Recovery is extra important for multi-day races and adventures because you don\u2019t have the luxury to just take a few days off if you don\u2019t feel good in the morning. Let\u2019s take a look at what you should do right after a ride and later in the day to feel as fresh and full of energy as possible the next day.<\/strong>
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Post-ride fuel<\/strong><\/h2>\n

This is when special recovery drinks<\/a> can come in handy. Most cyclists don\u2019t need them for regular training or individual rides but when it comes to multi-day races or adventures, they can be a big help. They are easy to digest, which helps after a hard day of riding, and they contain the right mix of macros. Go for drinks that have a roughly 3:1 ratio of carbs to protein. That ratio is beneficial for increasing protein synthesis in the muscle mass and kick-starting glycogen replenishment. Try to have this drink as soon as you finish your riding or within about 15 minutes.<\/p>\n

Within the next 1-2 hours, make sure to get a moderately-sized meal that\u2019s centred around protein and carbs again. You might still feel some fatigue and dehydration so don\u2019t overeat to avoid nausea. A portion of fish or meat with some starchy carbs works best for this meal. You can try our Chicken Breast with Pesto and Sweet Potatoes recipe.<\/p>\n

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