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.

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

Ride Duration

Ride Intensity

Time to Next Session

How We Calculate This

Recovery Nutrition Guidelines

Carbs: 0.5-1.2 g/kg body weight depending on intensity
Protein: 0.2-0.4 g/kg for muscle repair
Fluid: 1.5x estimated sweat losses
Increased urgency when next session is within 8 hours
Longer rides (>3 hrs) require proportionally more recovery fuel

Frequently Asked Questions

Related Calculators

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Hydration Calculator

Calculate fluid intake requirements based on duration and temperature.

Carb Loading Calculator

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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.