Recovery nutrition is most critical after hard sessions and long rides. Glycogen synthesis rate is highest in the first 2 hours post-exercise. Classic formula: 3:1 or 4:1 carb-to-protein ratio. Practical: chocolate milk, rice + chicken, smoothie with banana + whey. Rehydration: 1.5L per 1kg lost. For easy rides under 60 minutes, normal meals suffice.
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