Learn your nom nom noms.
Bikes are awesome - but maybe even more awesome is a bike ride followed by delicious food.
You’re back from your ride, and it’s food that you want. Good news for you: food is what you are going to get. But what to put into your body has been long debated. The healthiest? Greasiest? Tastiest? Quickest?
Thankfully, here is a list of some ideas to get you going, and get you recovered for your next pedal smash-fest.
We did an informal poll of about 10 hungry cyclists - a mix of cycling pros, people in the bike industry for 20+ years, and commuters - and asked them to complete the following sentence:
“I just rode 50 miles, and all I really want is _(insert food here)_”
Here’s what we heard (and what we agreed with enough to put in this post).
“…Chocolate milk.”
In addition to chocolate goodness, it’s no wonder why chocolate milk has been at the forefront of favorable recovery foods by athletes of all kinds. With natural sugars to restore and balance glycogen levels, protein from the milk to aid in muscle recovery and a little bit of fat, chocolate milk is almost perfect. Wait, scratch that. Chocolate is perfect.
“…Toast with mashed avocado.”
At first this was a head-scratcher for us. Why mash avocado and not turn it into guacamole? But if you file this under “keep it simple, stupid”, it becomes clear. Just like its predecessor, this meal packs multiple punches for optimal muscle recovery and kick-assery. The bread delivers carbohydrates (essential to energy production), and the avocado is packed with healthy fatty acids, proteins, vitamins and nutrients that also naturally deplete over the course of a workout. Too much avocado mashed up (is there such a thing?) and you’ve got a helping of guacamole; move along, Gordon Ramsey.
“…Eggs.”
Eggs are basically perfect. Nutritionally dense, inexpensive, and you can incorporate them into your diet in more ways than one. The egg white contains about 90% water, and 10% protein, making it good for getting in an extra bit of protein in without all the calories. However, the main attraction is found in the yolk, which, since it has to be able to supplement life, is rich in vitamins, nutrients, and healthy fat.
“…Fruit.”
Whether it was blueberries, strawberries, kiwi or that weird looking star-fruit…thing, fruit got many votes. With sugars the body craves after a workout, and free radical defending antioxidants, fruit is the “bomb.com” as one rider reported. Pair it with an omelet and a glass of chocolate milk and you’re set.
(What are “free radicals”, you ask? Well, biochemically medically science and math-y speaking, they’re outside intruder molecules that threaten the health of your immune system. That’s about as deep as we can get, but others can explain it with diagrams and science.)
“…Dark Chocolate.”
Now before we go condoning the consumption of chocolate as post-ride munchies, let’s be clear: we’re talking about the dark chocolate, bitter stuff - as in 80% cocoa or above. And this is why: typical store-shelf “dark chocolate” isn’t really dark chocolate at all. To reap the sweet antioxidant levels that real chocolate contains, you have to skip the sugary, over-processed stuff. It might take a few sessions to get a taste for it, but you did the same thing with coffee and whiskey back in college…so you’ll survive.
“…Bars.”
This includs Luna bars, Lara Bars, Clif Builder Bars, etc. Though replacing a meal with a bar isn’t optimal, if it’s the only option you have, there is a great selection out there to feed your body before you get home. For the ladies, Luna Bars are a great choice. They contain a higher level of iron, which women, on average, lack. It’s also like a multivitamin in flavors like Lemon, Caramel Brownie and Blueberry, so it’s pretty darn tasty, too. For the dudes, a bar like the Clif Builder Bar is a great. It contains 20 grams of whey-isolate protein, which is most easily absorbed by the body. Your muscles will thank you. And for the ladies and dudes - try them all, and eat what tastes good.
“…Oatmeal with greek yogurt.”
This one had the entire Fortified team saying “of course!”, even though none of us have ever tried it ourselves. Greek yogurt, in comparison to it’s sweeter cousin “normal” yogurt, contains higher levels of protein with significantly lower levels of sugar, fat and calories. Add a dollop to your oatmeal, pancakes, waffles, and even your eggs to add a creamy texture.
“…Beans and rice.”
Simple, simple, simple! Beans like black beans contain iron and high levels of vegetarian-friendly protein. Served with a plate of whole-grain rice, cooked in a healthy fat like coconut oil, and you have a no-fail, easy meal. And dang it’s fast to whip up.
“…Sweet potatoes.”
“Sweet taters!” as it was exactly put, actually, but you get the point. Sweet potatoes contain all the nutritional benefits of its starchy, white counterpart, but with more nutrients. Vitamin A, C, D, E, K and what seems like the rest of the alphabet makes up this super easy to cook post-ride powerhouse. Cube them up and roast in the oven with olive oil, salt and pepper.
“…Peanut butter and jelly.”
We are taking a tip from our elementary school days with this next one. After a ride, your body craves things like sugar, fat and carbs, and a classic PB&J does that perfectly. Bread provides carbohydrates along with its sweet condiment, jelly, and the peanut butter delivers proteins and fat. Make one before your next jaunt and stash it away for instant post-ride gratification.
“….Beer. And coffee!”
Would this really be a list of great post-ride foods if we didn’t include the yin and yang of bike riding?
But if you really need to justify your hard work, here is some healthy benefits to our two favorite drinks. Coffee, which is known mostly for its caffeine content, also boasts a strong level of antioxidants. And as mentioned earlier, antioxidants fight free radicals.
As for beer, its immediate biochemical benefits include its sugars and carbs, which are depleted from your body after a tough workout. So sit back, relax, and bask in your post ride glow.
What’s your favorite food to feast on after a workout? Let us know in the comments section below!