AN EXPERT'S TAKE ON... NUTRITION FOR RECOVERY

How to eat for max gains, asks Rob Kemp

- Rob Kemp

1 What are the key post-ride priorities?

Post-ride, the focus should be on carbohydrate to refuel, protein to help with repair, and fluids with electrolytes to rehydrate. That first hour is crucial because that's when the body is most effective at replenishing glycogen, the fuel stored in muscles. Quick replenishment reduces fatigue, speeds recovery and prepares you for your next session. While the length of the 'anabolic window' has been debated, we do know that carbs and protein work synergistically when it comes to recovery - protein can even aid glycogen resynthesis if carb intake is inadequate.

2 Does this protocol vary depending on the toughness of the session?

The same core principles apply: carbs, protein and hydration, but duration and intensity influence urgency and quantity. For short rides of under an hour, a normal meal within three hours may suffice. After long or hard rides, there's greater glycogen depletion, muscle damage, and typically more fluid loss, so recovery nutrition needs to be more strategic. Aim for 1.0-1.2g of carbs and 0.2-0.5g of protein per kilogramme of body weight in the first hour. For a 70kg rider, that's 70-84g of carbs and 14-35g of protein. Eat these along with fluids containing electrolytes, and check urine colour to gauge hydration.