Your question is somewhat difficult to answer without knowing what your 'during exercise' nutrition is, but assuming that you have that 'dialed in', then I would say the following: Immediately after exercise (say within 30 min), research shows that your body is more receptive to nutrient intake than any other time of the day. This includes restocking carb stores as well as protein to repair muscle damage. Because of this, a solid meal isn't always practical or for many people not very appealing. A liquid meal is also absorbed quicker, and obviously begins your re-hydration post-exercise. 'Home-made' recovery drinks are easy to make, but personally, I find it much easier just to use one of the commercially available recovery drinks that contain protein and carbs (glucose and fructose sources) or if I'm home, I'll make a smoothie with protein powder, milk, water, fruit etc. Amino acids are very important at this time, so make sure your drink includes these (good old whey protein will do just fine). General rule of thumb is about a 4:1 carb to protein ratio (caloric value of drink). Remember that the amount of calories you take in should be varied by you depending on how hard you rode, how hot it was etc. etc. Electrolytes are another important component that needs replacing. These (besides sodium) are available in fruit, but obviously all have been added to commercial recovery drinks. So, what works for me, through lots of research, is the following: - Recovery (protein and carb) drink/smoothie within 30 min post exercise. - Good, balanced solid food approx. 1.5 - 2 hours post exercise. This would consist of protein, veg (plenty), starches. Remember to continue re-hydrating. Hope that 'long-winded' response is helpful.
