Protein is vital for the repair and growth of our muscle tissue. So both carbohydrates and protein are required for a better recovery strategy. Carbohydrates should be consumed in 30-60 minutes post a ride as this generates the glucose that is needed for the body to start the glycogen replenishment process.

• Whey Protein shakes: Along with providing good amounts of protein they also provide fullness and are very low on calories. Try including Steadfast Nutrition premium protein like Power Protein, Incredible Whey or Incredible Isolate as per your requirement.

• Porridge: It is an ideal breakfast for the ride day and can be consumed with additional ingredients like banana, jam or dried fruit.

• Pasta: It helps in the slow release of energy and provides your body enough time to digest it and convert the carbs into energy. It should be consumed during the final days leading to the big ride to store maximum glycogen.

• Chicken: It provides lean protein that assists in the recovery and also contains anti-inflammatory omega 3 fatty acids.

• Trail mix: It is a combination of nuts and dried fruits along with grains or dark chocolate. Although it is high on calories so one should be aware of the serving size but it makes for a very nutrient-dense snack.

• White rice: It is preferred over brown rice as it helps to provide glycogen at a faster rate than complex carbs. It is a simple carb with a high GI which helps to restore glycogen at a faster rate.

• Coffee: It contains caffeine which is a potent stimulant and its high doses can have negative effects. However, its moderate consumption can provide various health benefits. It helps to improve mood, physical and mental performance. Coffee helps to boost your metabolism, contains polyphenols (antioxidants) and has a protective effect on our liver health.

• Whole eggs: Eggs have a high-quality protein that keeps you satisfied and full for a long period of time.

• Coconut oil: It contains MCTs (medium-chain triglycerides) that are directly used as energy and not stored as fats. MCTs increase the body’s metabolic rate, promote fullness and also help to reduce hunger. Although being a fat source it should be consumed in moderation.