Thanks @ColoradoJames, this is just the kind of breakdown I was looking for. I’m happy to find out don’t need to eat .6 grams of protein per kg of body weight in recovery while keeping a 3:1 ratio of protein to fat in the 20-30 min post-workout replenishment window. lol
I’m curious: what do you use to fuel your rides/workouts? If you’re getting 510kcal/hour that would be 4-5 gel packets per hour, right? Presumably you’re drinking mix? Do you supplement that with protein during the workout?
Thanks!