Recovery Nutrition Calculator — Post-Ride Fuelling

The 30-minute glycogen window is important after hard rides. Consuming carbs and protein within 30 minutes of finishing maximises glycogen resynthesis and begins muscle repair.

A 3:1 or 4:1 carb-to-protein ratio is optimal for recovery. For a 75 kg rider after a hard ride, that is roughly 75-90g carbs and 20-25g protein.

It is your first feeding within 30 minutes of finishing. The ACSM and Jeukendrup glycogen-resynthesis target of 1.0-1.2 g carbohydrate per kg is a RATE, so when your next session is under 8-12 hours away you should repeat a similar dose roughly every 1-2 hours for up to 4-6 hours. Over a full 24-hour gap your ordinary meals top up the rest, so one feeding plus normal eating is enough.

Chocolate milk (excellent 4:1 ratio), rice with chicken, a banana with peanut butter, recovery shake, pasta with sauce, or a bagel with eggs. Real food works as well as supplements.

Not necessarily. Recovery shakes are convenient but not superior to real food. They are most useful when you cannot eat a proper meal within 30 minutes of finishing.

Aim to replace 150% of fluid lost (1.5 litres for every 1 litre lost through sweat). Include sodium to help retain fluid. Weigh yourself before and after to calculate losses.