In previous posts we talked food combinations to fuel the muscles post-ride. For optimal recovery, aim to consume a 4:1 (carbohydrate: protein) nutrient ratio. For easy math, try this simple recipe to refuel after your next long training ride! –Christine Turpin, RD, LDN, CSCS
Ingredients:
1 packet of Instant Carnation Breakfast
5 ice cubes
4 ounces of low-fat yogurt (use Greek yogurt for a thicker drink)
4 ounces of skim-milk (almond and soy milk)
1 tablespoon natural peanut butter
1 small banana
Directions:
Pile in a blender and drink up!
Nutrition Analysis:
Total Calories: 468 Carbohydrate: 76 Protein: 21 Fat: 11 (from healthy fats in the peanut butter)