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Recovery after cycling

PHOTO: Jo Wiggijo / Pixabay

Recovery is decisive in a multi-stage competition. Consider the following tips to maximize recovery between stages!

- Directly after finishing a race consume at least 20 g of protein plus 50-60 g of carbohydrates that are easy to digest. Recommended products and combinations are:

Pro Recovery + 1 Banana
Recovery Drink + 1 Amino 12500
Recovery Shake
Whey Protein + Sandwich

- Stay hydrated with sports drinks even after the race and throughout the evening. Sports drinks contain electrolytes such as sodium, chloride and potassium which are essential for rehydration and balancing fluids in the body. In addition, they also contain carbohydrates that play a key role in recovery by replenishing muscle glycogen stores.

- Between crossing the finish line, cooldown and shower a first snack can be consumed such as bananas, sandwiches, fruit bread, chocolate milk, semolina slices, rice cake or boiled potatoes.

- Consume a proper meal that is well-balanced within the first 2 hours after a race that includes protein, carbs and cooked vegetables. Raw foods and salads are only recommended to a limited extent as they prolong digestion and increase stool volume which can negatively impact your performance the next day. But anyway, be aware consume high quality vegetable oils like canola, flax seed or walnut oil. These oils supply the body with essential nutrients and polyunsaturated fatty acids including omega-3 fatty acids that aid in recovery. Suitable meals are:

Riz Casimir
Boiled potatoes with fish and spinach
Spaghetti Bolognese
Risotto with meat and cooked vegetables
Pasta with scrambled eggs, cooked vegetables

- Nitric oxide (NO) plays an important role in recovery for the body. NO improves the delivery of nutrients throughout the body and the excretion of metabolic waste by increasing blood flow. As vegetables and fruits should only play a minor role during multi-day competitions, supplements such as plant-derived polyphenols can also be used to stimulate NO formation. Suitable supplements are Nitroflow Performance or Red Beet and have been shown to improve performance when consumed in the morning during a multi-stage race.

- Eat only until you feel full. Rather than overeating, complement your meals with supplements for more energy. These supplements are easily prepared and easy to digest.

- After dinner another 20 g of protein should be consumed. Suitable products are Whey Isolate 94 or Pro Recovery.

- Make sure to replenish your glycogen stores by consuming 1-2 portions of Carbo Loader after dinner. Carbo Loader supplies the body with highly concentrated carbohydrates and is prepared according to your body weight.

Author: Yvonner Forster Nigg
dipl. eng. food sciences FH
dipl. dietitian HS

Passende Produkte

Nitroflow Performance
Nitroflow Performance Short info
EUR CHF 29.90
  • NO-boost effect spectrum, performance optimiser
  • nutrient mix based on functional plant extracts
  • for targeted nutrient optimisation in high-intensity phases
Carbo Loader
Carbo Loader Short info
EUR CHF 0.00
  • Very wide sugar spectrum
  • Very high carbohydrate content of 250 g/litre
  • Easy dosage and intake
Amino 12500
Amino 12500 Short info
EUR CHF 0.00
  • Maximum dosage of 12500 mg of amino acids per drinking ampoule of 25 ml, among which, 1100 mg BCAA, 2000 mg L-ornithine, 2000 mg L-arginine
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Pro Recovery
Pro Recovery Short info
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  • High quality protein sources, among others colostrum
  • Low in lactose
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Red Beet Vinitrox
Red Beet Vinitrox Short info
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  • 1 shot of Red Beet Vinitrox corresponds to the nitrate content of 500 ml of fresh beetroot juice
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Recovery Drink
Recovery Drink Short info
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  • Based on casein and whey protein hydrolysate
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Whey Isolate 94/ Whey Protein 94
Whey Isolate 94/ Whey Protein 94 Short info
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  • Protein content of up to 90% (neutral flavour)
  • Lactose-free, low in fat and carbohydrates