By A. Adil (M.Sc. Degree Human Nutrition and Dietetics)
Meet Dave. He’s 38, lives in the suburbs, and rides every weekend with his coffee run crew. Not a pro, not trying to be, just loves getting out on the road, pushing the legs, and catching up with his mates for a coffee after the ride.
Last Saturday, Dave did a solid 70km through the hills. Felt good. Got home, had a quick shower, and figured he’d grab something to eat later.
Fast forward an hour, and he’s at Bunnings, staring at garden hoses like he’s forgotten what planet he’s on.
What Happened?
Simple. Dave didn’t eat properly after his ride. And if you’ve ever felt flat, dizzy or ready to chew your helmet strap after a ride, you’ve probably done the same.
Why Post-Ride Nutrition Matters (Without the Science Lesson)
When you ride, your body burns through its fuel—mainly carbs—and your muscles cop a bit of a beating. You also lose heaps of fluid and salts in your sweat. If you don’t put something back in, your body’s going to let you know. Fast.
Eating after a ride:
- Replaces the energy you used
- Helps your muscles recover
- Stops you feeling like a cooked chook for the rest of the day
And no, coffee on its own doesn’t count.
The Big 3: What Your Body Needs After a Ride
1. Carbs – Refill the Tank
After riding, your body’s screaming for carbs to restock the glycogen you just torched. This isn’t the time for keto.
Easy options:
- Toast with peanut butter
- A banana and muesli bar
- Rice, pasta, or even last night’s leftovers
2. Protein – Patch Up Those Muscles
Riding tears up your muscles a bit (don’t worry, it’s a good thing). Protein helps patch them back together.
Real food does the trick:
- Eggs (Dave’s go-to: fried egg sandwich with cheese and avocado)
- Greek yogurt with some fruit
- Tuna or chicken wrap
3. Fluids & Electrolytes – Because You’re a Walking Salt Stick
Dave’s Saturday kit usually ends up stiff with sweat by the end of a ride. That’s not just water, that’s sodium, potassium, and other fancy-sounding stuff your body needs to function.
Post-ride hydration options:
- Water (obviously)
- Coconut water or Hydralyte
- Chocolate or coffee milk (yes, really—it’s got the right carb-protein combo and tastes bloody brilliant)
Top Post-Ride Meals That Aren’t a Hassle
Dave’s not a chef. If it takes longer than 10 minutes or more than one pan, he’s out. Here are a few of his go-tos:
- Brekkie Burrito: Scrambled eggs, cheese, salsa, maybe some beans. Wrap it up and you're sorted.
- Smoothie: Banana, oats, peanut butter, milk. Chuck it all in a blender and press go.
- Chicken & Avo Toastie: With a bit of mayo if you’re feeling cheeky.
- Leftover Spag Bol: Microwave it and pretend it’s gourmet.
- Choc milk + muesli bar: Not ideal, but it’ll keep you from losing your mind at Aldi.
What Not to Do (Because We’ve All Been Dave)
- ❌ Waiting too long to eat: By the time you feel hungry, it’s too late.
- ❌ Scoffing junk straight away: That meat pie might sound good, but your guts might not agree.
- ❌ Forgetting to drink: Coffee is great, but water’s better after a ride.
Keep It Simple
You don’t need to overthink what to eat after a bike ride. You just need to do something. Eat something decent, drink some water, and elevate your legs up for a bit. It’ll make the next ride feel ten times better, and you’ll avoid turning into a zombie at the shops.
Over to You
Dave’s sorted now. He knows not to skip his post-ride feed, and he hasn’t had a Bunnings crash since. These days, he’s all about his banana smoothie and egg toastie combo. Says it makes him feel “almost pro” (until someone drops him on a climb).
What about you?
Got a go-to meal that hits the spot after a big ride? Maybe a weird snack combo that somehow works? Or are you still doing the old “shower first, forget to eat” routine like pre-enlightenment Dave?
Chuck your post-ride food tips in the comments!
