Recipes for recovery

Six post-ride dishes to whip up from scratch in less than 20 minutes

It is well documented that eating as soon as possible after a ride is the best way to replenish glycogen stores and start the vital recovery process. One option is to mix together a recovery shake and throw it down your neck without troubling your molars or taste buds. That’s OK now and then, and shouldn’t be discounted, but whenever possible it’s far better to opt for real food. Time is of the essence, and so this feature aims to offer some help and inspiration with making swift and delicious post-ride dishes.

To optimise your recovery, you need to align your post-ride meals with your training — in other words, don’t just eat the same thing all the time. Let the intensity and duration of your training guide your post-ride nutrition. You need to re-fuel with quality carbs and protein, within the critical 30-minute window, after any long and/or demanding ride. If you don’t refuel properly, you’ll be more likely to snack on unhealthy fodder later. So make sure you have a meal containing quality protein and complex carbs — get into the habit until you regard it as an integral part of the getting-fit process.

I have put together six simple dishes that require minimal cooking, only basic skills, and can be knocked up within 20 minutes. Each one is tasty, time-efficient and contains a good combination of protein and carbohydrates. Bon — et vite — appetite!