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In sports, and particularly in cycling, recovery is just as important as training and nutrition to avoid injuries and to be able to chain together several bike rides or participate in multi-stage races. After discovering how to properly recover and prevent muscle soreness, today we offer you to discover which drink to favour for optimal recovery.
Why use a recovery drink after exertion?
Recovery drinks have entirely different characteristics and composition compared to performance drinks. Indeed, their purpose is not the same.
Recovery is an integral part of a cyclist's training, on par with nutrition. A recovery drink can help the body improve, or even accelerate, recovery after physical activity.
Recovery drinks have several nutritional objectives:
- Rehydrate the body and help replenish minerals;
- Restore glycogen stores;
- Enhance muscle tissue repair.
Even by drinking regularly during exertion (the recommendation is about 500ml per hour, or one bidon, to be adjusted based on the intensity of exertion and weather conditions), the cyclist will inevitably be dehydrated at the end of their training or race. Dehydration leads to a loss of minerals in the body due to significant sweating during exertion. It is therefore necessary to help the body replenish minerals (sodium, magnesium, zinc, potassium, etc.) after exertion with an appropriate drink, while rehydrating the body.
Glycogen is a complex carbohydrate stored in the liver and muscles, allowing energy to be stored in reserve. Composed of several glucose molecules, its structure allows for the rapid release of glucose molecules into the blood to produce energy. However, after intense exertion, these stores are depleted or even exhausted, despite the consumption of a performance drink that helps slow down the depletion of glycogen reserves. Therefore, it is necessary to replenish glycogen stores after exertion with a carbohydrate intake, ideally using both glucose (which enhances glycogen synthesis in muscles) and fructose (which enhances glycogen synthesis in the liver).
Finally, during exertion, muscle fibres are damaged because amino acids (which are part of muscle proteins) are used to provide the energy needed for exertion. Therefore, it is necessary, after exertion, to help the body rebuild its muscle proteins with an amino acid intake, simultaneously with a glucose intake.
To achieve these objectives, you can use a recovery drink that generally includes all these nutrients (glucose, fructose, proteins), minerals, and amino acids.
When should you use a recovery drink?
After exertion, there is a metabolic window of less than 15 minutes that allows for faster replenishment of glycogen stores and during which it is crucial to use the recovery drink. Beyond this period, the effect will be diminished. The same goes for proteins if they are consumed outside this period.
A carbonated drink rich in sodium (like St Yorre) can also be useful in addition to the recovery drink during this time to buffer the acidity accumulated during exertion (lactic acid).
After the recovery drink, you can supplement these intakes with a solid snack enriched with carbohydrates and proteins.
Which recovery drink should you use?
Regarding recovery drinks, you have two options: use a ready-made recovery drink available in stores (there is a wide variety with different flavors and compositions) or you can also make your own recovery drink, by combining ingredients that help recharge the body with the nutrients you need. As a base, to make a 500ml bidon, you'll need:
- Mineral water (to be selected based on your needs: rich in calcium, sodium, magnesium, etc.);
- Bicarbonate (you can also replace the mineral water with carbonated water enriched with bicarbonate);
- Carbohydrates (fruit juice, honey, etc.);
- An antioxidant (lemon juice, turmeric, etc.).
For muscle fiber repair, you can also consume a soy milk shake with protein powder, which you can enrich with cocoa or blended fruits.
Now that you know all about the drinks to favor for optimal recovery, how about learning how much recovery time is needed after sports? Did you know that sleep is your best ally for maximum recovery? And lastly, did you know that a cold shower or bath promotes blood circulation?
