Best Meals to Eat After Cycling for Recovery

If you’re concerned about proper leg recovery after cycling and you’re not sure how you can help support your body after a strenuous biking workout, you may want to take another look at your post-cycling snacks. Although you might not typically think of your snacks as a key part of your fitness regime, the truth is that eating the right foods immediately after going cycling can make a big difference in helping support your physical recovery. Certain foods can replenish key nutrients, give you more energy, help you build muscle and support you in preparing for the next biking session. If you’re not sure what you should eat after cycling for recovery, try whipping up meals using these simple yet delicious ingredients. 

Load Up on Healthy Complex Carbohydrates 

After you’ve returned from your sweaty men’s or women’s cruiser bike workout session, you’re likely to feel hungry, since your body needs to replenish the calories you burned off. However, it’s important to avoid falling into the trap of tempting junk food and to reach for healthier options instead. In order to feel full and truly satiated after a long workout, try loading up your plate with healthy, complex carbohydrates. While you may want to avoid simple carbohydrates such as white bread that don’t typically offer much fiber and may not leave you feeling satisfied, complex carbs offer long-lasting satiation alongside delicious taste. Some healthy choices to consider putting on your plate include: 

  • Sweet potatoes 
  • Oatmeal 
  • Whole-grain bread 
  • Quinoa 
  • Brown rice 

Serve Up a Hefty Portion of Protein 

Although loading up on enough healthy, complex carbs after a strenuous evryjourney bike workout is important, if your goal is to build muscle and strength over time, you should also consume a portion of protein following your workout. For best results, try to eat about 20 or so grams of protein within an hour of finishing your workout. Protein-rich foods can help you build up your muscle mass over time, and can be the perfect finishing touch to a good exercise session. If you’re tired of consuming the same types of protein all the time, keep in mind that you don’t have to limit yourself to protein shakes. In fact, there are many natural sources of protein that could offer you a healthy post-workout nutritional boost, including such easily accessible options as: 

  • Chicken 
  • Nuts and seeds 
  • Nut butters 
  • Lentils and beans 
  • Lean red meats 

Replenish Your Hydration and Nutrient Levels With Fresh Produce 

You may already know that it’s important to drink water after a sweaty bike workout, but did you know that you can help replenish your hydration by consuming lots of water-rich produce? Fresh produce can provide not only essential nutrients but additional hydration to support your body’s recovery as well. Fill up half your plate with fruits and veggies such as: 

  • Broccoli 
  • Watermelon 
  • Cucumber 
  • Berries 
  • Bananas 
  • Spinach 

In order to fully support your physical recovery after a long, strenuous session of cycling, it’s important to load up your plate with nutritious foods that can provide your body with essential vitamins, minerals and more. By focusing on whipping up yummy meals containing complex carbohydrates, proteins and fresh produce, you can adopt a healthy habit while promoting recovery and well-being after every bike ride.