Cycling nutrition tips - just after you’ve been cycling…

Cycling nutrition tips - just after you’ve been cycling…

Food for efficient recovery

The race is over, the training session’s gone well – your body’s used much of the energy you’ve consumed to keep you going out on the road. Right now, your body wants to use those nutrients for muscle repair – so this is the right time to top up with some well-planned snacks and shakes that will help you recover at the optimum rate.

  • Within 20 to 30 minutes of the ride, take a protein recovery shake on board. It’s better to make your own shake in advance if you can, as it's likely to be easier on the stomach than many store-bought options.
  • Follow your shake with two cupped handfuls of starchy carbs such as potatoes, sweet potatoes, rice or quinoa, and a palm sized (for women) or palm and a halfsized (for men) portion of protein – something like poached fish or grilled chicken is ideal.

Drink up – slowly 

You know it’s important to keep topping up with fluids while you’re on the bike. Fluids can help to stimulate liver function and get rid of unwanted toxins, and you’ll need extra to ensure you sweat efficiently and effectively too.

But it’s as important to rehydrate yourself the right way after a ride, as it is to drink plenty of water while you’re out on the bike. Whether it’s a sports drink, simple water, or something refreshing like water with lemon – don’t forget to sip slowly. That way, your body will absorb the liquid naturally, and recover faster. 


It’s so easy to get out and about on a bike. We think that’s one of the reasons why cycling is so popular today. It’s not just about getting fit, it can be about enjoying the outdoors and sharing quality time with your family – or getting to work feeling revitalised and ready for the day ahead. But the right foods can make a difference to the way you’re cycling, and how effective you are in cycling events.

If you’re in any doubt about the amount of training you’re doing, or you’d like to start cycling as part of an exercise routine, it’s a good idea to check in with your GP first.

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