The cyclist's nutrition in the "race" 4th part - after race nutrition
The cyclist's nutrition in the "race" 1st part - pre-race nutrition
The cyclist's nutrition in the "race" 2nd part - before start race nutrition
The cyclist's nutrition in the "race" 3nd part - during race nutrition
The cyclist's nutrition in the "race" 4th part - after race nutrition
Post-race nutrition has a dual objective: to replenish the mineral salts and energy spent (especially glycogen reserves) during the competition and allows the body to dispose of accumulated toxins, allowing rapid reconstruction of damaged muscle tissues. To achieve these objectives, food intake must be carefully chosen and calibrated.
At the immediate end of the race it will be a good idea to immediately replenish the lost fluids, and therefore priority should be given to drinks with mineral salts, with an addition of 100 - 150 g of sugars which will be used to rebuild glycogen reserves. For at least 2 hours after the end of the race it is better to avoid large ingestion of solid foods, preferring liquid ones and continuing with the intake of sugars. 2-2 and a half hours after the end of the competition it will be possible to proceed with a serious meal, which will have to complete the reintegration of the calories expended during the race and prepare the body for the possible commitment of the following day.
Carbohydrates and proteins will be the essential elements of the meal, in addition to mineral salts. For this reason it is preferable to have a pasta-based first course, followed by a meat dish and a side dish of vegetables, finishing with fresh fruit, all accompanied by bread and adequate water. Finally, in addition to the foods, their preparation is always important, which must be as simple as possible and free of unnecessary fats. Also in this case it is always better to experiment and arrive at the determination of an adequate "post-race menu" calibrated to your needs.
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