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Post Ride Nutrition

Before reading through this post and watching the video, be sure to check out Lacey's videos on pre ride and during ride nutrition to ensure you have all your bases covered!

Most athletes know that post ride nutrition is important, but why? And how do you properly refuel? Well in this video FasCat’s Registered Dietitian (RD), Lacey Rivette, explains just that!

To keep it simple & easy to remember, she refers to the 3 R’:

  • Rehydrate – with Fluids & Electrolytes
  • Replenish – Replace glycogen lost with Carbohydrates
  • Repair – with High Quality Protein (with considerations for vegans)

As she walks you through each of the R’s, she covers what and how much to eat based on your training volume, training schedule, body weight, and gender (lots of notes for females in the PDF below). Then, to help you apply the recommendations, she gives you specific snack and meal examples AND provides you with helpful charts, which you access download below!


What's the goal of the post workout meal?

The post workout meal should accomplish the 3 R’s:

Replenish: Carbs

  • Glycogen is the storage form of carbohydrates within the muscles.

  • Glycogen is utilized during training of all intensities, but is a key source of energy for short, intense efforts (i.e. weight lifting, a sprint or intervals) and for long endurance events when athletes cannot consume enough carbs to match how much they are burning off. When glycogen stores are not replenished, performance in subsequent workouts will suffer.
  • Your muscles are like a sponge in the 1-2 hours after training! By that I mean they are more sensitive to carbs & protein immediately after training than when you sitting at your desk working. Thus, if you want to optimize glycogen repletion it is important to eat ASAP after your ride!
  • The amount of carbs needed will depend on the intensity/duration, as well as how well an athlete fueled before and during their training. Typically though, 30-60g of carbs within the first hour after training is adequate, followed by a full meal within 2-3 hours.
  • When an athlete finishes a long, intense workout (i.e. a race or 3+ hour ride) and has to train again within 24 hours, they will need to follow the speedy refueling method (details below).

Repair & Rebuild: Protein

  • Consuming protein is necessary for promoting muscle repair and build new muscle
  • Athletes should aim for 15-30g of high quality protein within 30 min to 2 hours after training (the sooner the better).
  • Protein needs can be met through a normal diet. Protein powders are not necessary, but can be used if time is limited to prepare a meal.

RehydrateFluids & Electrolytes

  • Fluid & electrolyte losses are common, but varies from one athlete to another.
  • Athletes can estimate how much fluid they need to replace losses by weighing themselves before and after training. For every 1 lb (or ~0.5 kg) that is lost, 16-24 ounces of water should be consumed.
  • Electrolyte replacement drinks/mixes are not typically necessary. Most athletes can replace losses by not restricting salt intake (salt is made of sodium & chloride, which are the primary electrolytes lost in sweat).
  • Athletes who train for prolonged periods of time in environmental extremes (high heat, humidity or at altitude), an electrolyte replacement (like Gu Hydration tablets) may be necessary.

The post workout meal should also aid in meeting daily energy, macro and micronutrient needs which are crucial for proper immune function, hormonal balance, energy levels and overall good health. When I say micronutrient, I mean vitamins, minerals, antioxidants, etc. which are found in large quantities in nutrient dense foods (aka winning in the kitchen foods).

Should I have a meal or a snack? How much food is appropriate?
Post ride nutrition guidelinesWhat does an ideal post workout meal/snack look like? 
The post workout meal/snack should consist of primarily carbs and some protein.  The proportion between these will vary based on intensity, duration and the type of training an athlete is doing. For endurance athletes, a 3:1 (females or cyclists doing resistance training) to a 5:1 ratio of carbs to protein is adequate. Fat should be kept to a minimum as it will slow down digestion and the delivery of carbs and protein to the muscles. Here is a example of some appropriate snacks and our burrito bowl is a great option for a post ride meal.

Post ride snack ideas What is high quality protein and what are some good sources?

Sources of High Quality Protein Athlete Speedy Refueling
When an athlete finishes a longer and more intense workouts (i.e. a race or 3+ hour ride) and has to train again within 24 hours, they will need to follow the speedy refueling method. This entails eating ~1 to 1.2g per kg of body weight per hour for the first 4 hours after they finish training.

Speedy Refueling 1.2g of carbs per hour for 4 hours

Fitting your post ride fueling into the context of your entire day of eating:

Athletes should consider how their post ride fueling contributes to their total calorie, carbohydrate and protein needs. For example females often have lower energy requirements, store less glycogen and burn more fat during exercise than their male counterparts, which is why they should aim for the lower end of the carbohydrate recommendations. Moreover, athletes training less will need less carbs & protein over the course of the day. Below are guidelines for daily protein and carb needs, as well as an example day of eating for a male athlete following the speedy refueling method.

Nutrition Guidelines for Endurance Athletes

daily carb intake for endurance athletes
Rehydrating:
Proper hydration is important because when an athlete is dehydrated, digestion is impaired and blood flow will be reduced. Both of which delay the rate at which nutrients are delivered to your muscles and as a result, slows recovery. Post exercise, athletes should aim to consume 100-150% of the fluid lost. They can determine how much fluid they lost by weighing themselves before and after training.
Post ride hydration Guidelines
What are the nutritional considerations for female athletes?
Female athletes nutrition needs vary based on which part of their cycle they are in. For example during the luteal phase, protein breakdown is increased, fluid needs are higher and carb utilization during training is lower. Because of this they need to eat protein sooner after exercise than males (30-60 min is ideal) and should bump up their fluid, sodium and carb consumption on the bike during this phase of their cycle.
Menstrual cycle and sports performance nutrition and training considerations
Is something better than nothing?
Some of you may be surprised to hear this, but often times… yes. Supplying your body with some form of sustenance after a hard workout is better than eating nothing, however for a quick recovery ride or a short gym session you are better off waiting until you can eat a nutrient dense meal or snack. If you know you will be short on time or that you will not be home within a few hours after training, I encourage you to think ahead and pack some portable snacks like a PB &J, trail mix, banana or a packet of oatmeal to take with you to help you avoid reaching for a bag of chips or grabbing some fast food.

So there you have it! You are fully equipped with all the information you need to start nailing your post workout nutrition. If you have any other questions, feel free to drop them below or post them in the athlete forum. 

Cheers to eating well and riding fast!


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Lacey provides education and guidance to athletes about how to make healthy food choices that supports their performance goals, aids in sustainable weight loss, and improves their recovery. We are currently in the process of developing custom nutrition plans and one-on-one counseling with her, so keep your eyes out for those to be released in the near future!

About Lacey Rivette

Lacey is a Registered Dietitian Nutritionist (RDN) with a Bachelor’s Degree in Nutrition And Dietetics from Louisiana State University. She trained as an acrobatic gymnastics from 2003-2013, during which time she won two national titles. It was also during this time that she became interested in sports nutrition and is what ultimately led her to pursuing a career in Dietetics. In 2018 she began racing MTB's in Louisiana and after getting on the podium at Marathon Nationals that same year, decided to move to Colorado Springs to be able to train more competitively. In 2020 she joined the FasCat team. When it comes to racing, her primary focus is on marathon, ultra endurance and adventure-style events.

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