How soon after riding should I eat?

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.

What is the ideal carb to protein ratio?

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.

Is the carb figure a single dose or my whole recovery total?

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.

What are good recovery foods?

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.

Do I need a recovery shake?

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.

How much should I drink after riding?

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.

BikeCalcs

Recovery Nutrition Calculator — Post-Ride Fuelling

Calculate post-ride protein and carb intake for optimal recovery.

Body Weight

Your body weight — recovery carbs (g/kg) and protein (g/kg) are scaled from this

Ride Duration

How long you rode — rides over 3 hrs deplete more glycogen and raise the recovery target

Ride IntensityHarder rides burn more glycogen — easy 0.5 g/kg carbs up to very hard 1.2 g/kg

Time to Next SessionHours until your next ride — under 8 hrs triggers urgent glycogen top-up

How We Calculate This

Recovery Nutrition Guidelines

Carbs: 0.5-1.2 g/kg body weight depending on intensity — this is the first feeding within 30 min, not your whole-day total
Protein: 0.2-0.4 g/kg per serving for muscle repair
Fluid: 1.5x estimated sweat losses (ACSM 150%-of-loss rehydration)
When the next session is under 8-12 hours away, repeat a similar carb dose every 1-2 hrs for up to 4-6 hrs
Longer rides (>3 hrs) deplete more glycogen and raise the per-feeding target

Frequently Asked Questions

Related Calculators

Ride Calorie Calculator

Estimate total calories needed for a ride based on duration and intensity.

Hydration Calculator

Calculate fluid intake requirements based on duration and temperature.

Carb Loading Calculator

Plan carbohydrate loading for race preparation.

Electrolyte Calculator

Calculate sodium and electrolyte needs for long rides.

Bonk Calculator

Estimate when glycogen stores will deplete without fuelling.

Last updated: February 2026

All calculations are estimates. Always verify results and consult a professional bike fitter where appropriate.