Recipe for my favorite post-ride drink

Well no, it’s not a bottle opener and a beer.  At least not my immediate post ride drink. =-)bike beer

First of all, why do you care about a post-exercise recovery drink?

After you exercise, you have about  a 30 minute window where your body is more receptive to refueling….that is replacing your glycogen stores in your muscles.

Why do you care about this?
  Because if you do it, you’ll feel better tomorrow.  You’ll not only feel better, but you’ll exercise better.  And have more energy.

Your body primarily uses either stored fat (adipose tissue) or stored carbohydrates (glycogen) as fuel for your muscles and all the activities you do.  Since the ability to store glycogen is limited (you only store in your muscles and liver), you want to pack it in when you have the chance.

If you are one of those people who likes to go hard, you need to help your body do this the best you can.  By being smart about your nutrition, you can help your body to recover more quickly and be ready to go again.

So, what do you do?
  Experts say that your best chance to restock your glycogen stores is within 30- 60 minutes of your exercise.  And you’ll want a 4 to 1 ratio of carbohydrates to protein.

Here is my favorite post-ride smoothie – it’s a 4 to 1 carb to protein ratio, so it’s just what we want- but keep in mind that it packs about 500 calories and so it is best after a couple hour ride.

Robin’s Chocolate-Banana-Peanut Butter Smoothie

In your blender:
1 Banana (I like to use a frozen banana)
2 TB Peanut Butter
1 Scoop Hammer Protein Powder (vanilla or plain)
12 oz. CHOCOLATE Almond Milk

Delicious and satisfying!
If you used a fresh banana, throw in some ice cubes to give it that milk-shakey consistency.

On a personal note, I really like the Hammer Nutrition products.  Especially the protein powder – it doesn’t ever leave me with that protein powder after taste or after burps (that’s groreferral-discount hammer logoss).  They use real ingredients in their products – not a bunch of unpronounceable gunk.

And, since I have connections with them, if you want to check it out, you get 15% off your first order!
Show me Hammer Nutrition

Posted in Featured post, Healthy Knees, New Cyclists, Nutrition, Outdoor, Recent Articles, Recreational Cyclists, Weight Loss by Robin Robertson | 3 Comments

3 Comments "Recipe for my favorite post-ride drink"

  • Janet Burke says:
Leave a Comment