Ok so you just did a hard race or ride and you're tired.What should you eat/drink?

Whatever that tastes good! If you just had a race, and on the way back home just go by a taco bell, wendys, or whatever your hungry for. Diet after a race isn't nearly as important as before, thats what you should be concerned about.

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Eat a meal that is high in protein. After a workout or race, your muscles need the proper nutrients.

Just some simple "light digestible" food. my body cant cope well with the others at that time Like sandwiches. and i drink lots of energy drinks.

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First minutes after a race or a hard training: lots of energy drink and a banana. After an hour or so: pasta or other food with lots of carbohydrates, also a fair amount of meat and again energy drink or water. Drinking enough is very important after a race or hard training.

Cheers
Ivan

Right after a race or hard ride: a carb-based drink (usually one water bottle, about 100 calories). After a race, I drink this while cooling down.

Shortly thereafter, I have some recovery drink. Right now, I'm back to SmartFuel's BioFix, as that seems to work really well for me.

After a training session, I drink a fluids with a moderate amount of sodium and pottasium. On the phase that I know that I am satisfied with my muscles I add a few grams of protein to my drink to avoid too much muscle (catabolic) breakdown.

I drink chocolate milk. Mixed properly it is very close to the usually recommended 4:1 ratio of carb to protein. I use lactose free, fat free milk, mostly because my body doesn't produce any lactase any more, but it also keeps a lot longer in the refrig and doesn't cause mucous problems. And I don't like a lot of fat post ride (except for sour cream & onion potato chips if it's hot outside).

I eat carbs mainly.

A mars bar or bannana staight after the race so I have the energy to get home ( tend to bonk on the way home), pasta for dinner.

Fat slows the digestive process so I try to minimise my intake. But I try to eat energy as I race Sat and Sun if I can.

Brian

when You drove short distances (>2h ) with a very high heartrate eat carbohydrates, like noodles or potatos.
when you drove long distances (4 and more hours ) eat more protein, like
a good steak with potatos.
For the energie supply at long distances your body use the protein of your muscles too.

Take in mind that your body can only handle 3 zips of water 100 / 150 ml. per 15 minutes. The rest of the drink "yust goes down the drain"

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I didn't know that. I usually drink one 19 oz bottle every 45 min - 60 min in the winter, and one every 30-40 min in the summer. With that number I never have to stop to "do the dew"

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For you to piss it, it must first be absorbed. The absorption rates you mentioned are for water, sports drinks absorb through the gut much faster, so are better at rehydrating and providing calories. Any consumption in excess of absorption rate will just sit in the gut till absorbed.

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I sweat alot more than that on humid days, but I drink alot more too. Will that absorbtion rate differ per body?

Brian

The fluid "keeping" the spotdrinks complexes is still water. The extra's are absorbed fast, The fluid takes a bit longer.

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