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The calories you eat after CYCLING will be used to replace energy stores in your muscles that got used up during your CYCLING.

Your body’s ability to refill these depleted muscle energy stores decreases by 50 percent if you wait to eat just 2 hours after your workout. blender-bot-top-bg-newWithin 15 minutes after you stop, have meal #1, a protein rich liquid meal with branched chain amino acids that will aid in muscle repair and recovery and does not require a lot of digestion.  The nutrients will get into your system fast, allowing for your body to jump-start the recovery process.   Having a liquid meal is also convenient, as you can have it as soon as you finish in our car or as soon as you arrive at your destination!

Eating this meal within 15 minutes after your workout may also increase your body’s insulin sensitivity or improve its ability to use carbohydrates—an important factor for weight loss and health for the following 24 hours.

tumblr_mclluaAAlc1r30l77o1_500Forty-five minutes to a hour after your workout, eat meal #2, a whole food meal, again containing 40% carbohydrates, 30% protein and 30% fats.   A piece of fish, chicken or lean meat, with a starchy carb  like quinoa, brown rice or sweet potato, and 2- 3 fibrous  vegetables like spinach, broccoli, greens, or a green salad with olive oil would be a great.

This is key according to many sports nutritionist, and as reported in the New York Times “Well Blog” … those first 15 minutes are crucial: “the enzymes that help the body resynthesize muscle glycogen are really most active in that first 15 minutes.  The longer we wait to eat something, the longer it takes to recover.”

YOUR SUCCESS FORMULA:

Within 15 minutes Meal #1
a liquid meal that does not require a lot of digestion

Within 45 minute to 1 Hour Meal #2
a whole food meal rich in carbohydrates protein and a unsaturated fat!