# What's your recovery meal? **URL:** \ **Category:** Nutrition\ **Tags:** food\ **Created:** [July 11, 2024, 7:53pm UTC](https://www.trainerroad.com/forum/t/whats-your-recovery-meal/94679 "2024-07-11T19:53:34Z")\ **Posts on this page:** 20\ **Page:** 1
**Author:** ![alex\_smallet](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/alex_smallet/32/60466_2.png) [@alex\_smallet](https://www.trainerroad.com/forum/u/alex_smallet)\ **Post date:** [July 11, 2024, 7:53pm UTC](https://www.trainerroad.com/forum/t/whats-your-recovery-meal/94679/1 "2024-07-11T19:53:34Z")
Currently I have to train outside in very hot weather. The average is usually in the range of 31-33 degrees Celsius. One day the average was 44 degrees Celsius with high being 48, but that was an exception. When I return home I usually have a crash when I cannot do anything, my brain is foggy and I usually have to sleep for about an hour to get back to normal. I tried to drink plenty of water and have lunch/dinner, but this does not help. Recently I found that I can fix myself with a watermelon. Now I eat a lot of watermelon after a ride and surprisingly I do not have the crash. I am curious what could an explanation be? Is it because water in watermelon is absorbed much faster or there are some nutrients that help with recovery? Or maybe it just helps cooling down faster, because it comes cold from a refrigerator? ---
**Author:** ![Bones](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/bones/32/7721_2.png) [@Bones](https://www.trainerroad.com/forum/u/Bones)\ **Post date:** [July 11, 2024, 8:04pm UTC](https://www.trainerroad.com/forum/t/whats-your-recovery-meal/94679/2 "2024-07-11T20:04:59Z")
How long are these rides and what intensity? Are you taking in sugar and electrolytes during the ride? ---
**Author:** ![Pbase](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/pbase/32/969_2.png) [@Pbase](https://www.trainerroad.com/forum/u/Pbase)\ **Post date:** [July 11, 2024, 8:24pm UTC](https://www.trainerroad.com/forum/t/whats-your-recovery-meal/94679/3 "2024-07-11T20:24:40Z")
Mine varies depending on the workout and my diet on either side of the ride. During the week, it’s often a combo of post ride recovery and breakfast as one meal, in which case I usually either have a smoothie with a banana, blueberries, spinach, vanilla protein powder, and maybe some peanut butter, OR, a bagel or English muffin with peanut butter and a banana and a side of protein powder. If it’s the weekend, I’ve usually done a longer ride, which means I just eat all day long 🤣 ---
**Author:** ![cartsman](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/cartsman/32/18565_2.png) [@cartsman](https://www.trainerroad.com/forum/u/cartsman)\ **Post date:** [July 11, 2024, 8:44pm UTC](https://www.trainerroad.com/forum/t/whats-your-recovery-meal/94679/4 "2024-07-11T20:44:35Z")
When I lived in a hot country I found the priority was cooling down and getting liquids in. So smoothies were my go to for post ride recovery. Couple of bananas, protein powder, ice, peanut butter, milk was my favourite. Iced coffee or cold brew is good if you want/need to avoid that nap and brain crash. Though if you have the luxury of being able to take a nap after getting some calories in that’s amazing and go for it! Cold shower or jumping in a pool if you have access to one to get your core temperature down also a big help. ---
**Author:** ![Power13](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/power13/32/92171_2.png) [@Power13](https://www.trainerroad.com/forum/u/Power13)\ **Post date:** [July 11, 2024, 8:51pm UTC](https://www.trainerroad.com/forum/t/whats-your-recovery-meal/94679/5 "2024-07-11T20:51:14Z")
> [@alex\_smallet](#): > > Recently I found that I can fix myself with a watermelon. Now I eat a lot of watermelon after a ride and surprisingly I do not have the crash. I am curious what could an explanation be? Sounds like you need to increase your carb and liquid intake while riding…watermelon is high in water content and sugar. You are satiating a need not being met on the bike. ---
**Author:** ![alex\_smallet](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/alex_smallet/32/60466_2.png) [@alex\_smallet](https://www.trainerroad.com/forum/u/alex_smallet)\ **Post date:** [July 11, 2024, 9:04pm UTC](https://www.trainerroad.com/forum/t/whats-your-recovery-meal/94679/6 "2024-07-11T21:04:22Z")
About two hours, high intensity endurance rides. I usually intake about a liter of water with 10% carbs (70 gram per 700ml water bottle). ---
**Author:** ![alex\_smallet](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/alex_smallet/32/60466_2.png) [@alex\_smallet](https://www.trainerroad.com/forum/u/alex_smallet)\ **Post date:** [July 11, 2024, 9:06pm UTC](https://www.trainerroad.com/forum/t/whats-your-recovery-meal/94679/7 "2024-07-11T21:06:49Z")
This could be true, but if I just drink water and eat some food rich in carbs, it does not help. ---
**Author:** ![WindWarrior](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/windwarrior/32/84679_2.png) [@WindWarrior](https://www.trainerroad.com/forum/u/WindWarrior)\ **Post date:** [July 11, 2024, 9:10pm UTC](https://www.trainerroad.com/forum/t/whats-your-recovery-meal/94679/8 "2024-07-11T21:10:53Z")
What I do if not acclimated - before the ride “pre-hydrate” with some strong electrolytes. I’ve got a bunch of bookmarks, for example some good tips here: > **[How to ride in hot conditions - Alpecin Cycling](https://www.alpecincycling.com/en/training/how-to-ride-heat-hot-conditions/)** > > Riding your bike in the heat of a summer can mean stress for your body and brain. Here you get advices for riding under hot conditions. all the articles are pretty similar. ---
**Author:** ![sasa](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/sasa/32/22910_2.png) [@sasa](https://www.trainerroad.com/forum/u/sasa)\ **Post date:** [July 11, 2024, 9:19pm UTC](https://www.trainerroad.com/forum/t/whats-your-recovery-meal/94679/9 "2024-07-11T21:19:56Z")
I’ve switched to a recovery protein shake (~20g protein) followed by carbs (banana, pop, really anything you can get into yourself). On extra hot days, add extra water too, but during and right after. I suffered similar symptoms to yours after long indoors rides, and generally they were addressed with more carbs and a lot more salt. Worth a try … ---
**Author:** ![alex\_smallet](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/alex_smallet/32/60466_2.png) [@alex\_smallet](https://www.trainerroad.com/forum/u/alex_smallet)\ **Post date:** [July 11, 2024, 10:06pm UTC](https://www.trainerroad.com/forum/t/whats-your-recovery-meal/94679/10 "2024-07-11T22:06:06Z")
I take a protein drink (whey protein) once a day, but I did not notice any connections with how I feel, except that it says longer in the stomach and slows digestion. I believe it helps muscle recovery, but it does not affect how I feel. ---
**Author:** ![TrekCentury](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/trekcentury/32/123801_2.png) [@TrekCentury](https://www.trainerroad.com/forum/u/TrekCentury)\ **Post date:** [July 11, 2024, 10:13pm UTC](https://www.trainerroad.com/forum/t/whats-your-recovery-meal/94679/11 "2024-07-11T22:13:38Z")
> [@alex\_smallet](#): > > I tried to drink plenty of water and have lunch/dinner, but this does not help. Recently I found that I can fix myself with a watermelon. Now I eat a lot of watermelon after a ride and surprisingly I do not have the crash Water and sugar high glycemic index Plus: Watermelon is loaded with citrulline and lycopene, two powerful plant compounds linked to lower blood pressure, improved metabolic health, and decreased muscle soreness after exercise. I give the cold rind with some red on it to our chickens when it’s really hot. ---
**Author:** ![Pbase](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/pbase/32/969_2.png) [@Pbase](https://www.trainerroad.com/forum/u/Pbase)\ **Post date:** [July 11, 2024, 10:30pm UTC](https://www.trainerroad.com/forum/t/whats-your-recovery-meal/94679/12 "2024-07-11T22:30:27Z")
It’s also a high FODMAP food, so if you’re sensitive, enjoy in moderation. ---
**Author:** ![TrekTales](https://avatars.discourse-cdn.com/v4/letter/t/b38774/32.png) [@TrekTales](https://www.trainerroad.com/forum/u/TrekTales)\ **Post date:** [July 12, 2024, 1:21am UTC](https://www.trainerroad.com/forum/t/whats-your-recovery-meal/94679/13 "2024-07-12T01:21:25Z")
Hey! Training in that heat sounds rough. Watermelon helps because it’s super hydrating (about 90% water) and has electrolytes like potassium, plus natural sugars for a quick energy boost. Eating it cold also helps cool you down faster. So, it’s a mix of hydration, nutrients, and cooling that’s making you feel better. ---
**Author:** ![ChefAcB](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/chefacb/32/144835_2.png) [@ChefAcB](https://www.trainerroad.com/forum/u/ChefAcB)\ **Post date:** [July 12, 2024, 1:38am UTC](https://www.trainerroad.com/forum/t/whats-your-recovery-meal/94679/14 "2024-07-12T01:38:55Z")
For hot days, I’ll take a cold shower immediately after the ride. Making sure the water is Cold and hit all the nook and crannies, especially armpits and my head. Doing that and staying on top of electrolytes, I always have Skratch hydration at home and usually add a scoop to every bottle I take on the ride and a scoop or more after the ride. I always fuel rides depending on intensity and if I ate beforehand. I try to take in 60-90 grams and hour liquid or solid. Hard days usually I stick with liquid carbs. I must say if you haven’t done cold showers after a hot day, try it. I’m not saying do an ice bath but get your body temp down. Wear some light clothing while hanging out in A/C. I think I’ve heard headaches annd sluggishness are caused from loss of electrolytes and water in your body. ---
**Author:** ![Henry\_Lee](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/henry_lee/32/19505_2.png) [@Henry\_Lee](https://www.trainerroad.com/forum/u/Henry_Lee)\ **Post date:** [July 12, 2024, 10:17am UTC](https://www.trainerroad.com/forum/t/whats-your-recovery-meal/94679/15 "2024-07-12T10:17:42Z")
Always Pizza, sometimes a Burrito too. ---
**Author:** ![sasa](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/sasa/32/22910_2.png) [@sasa](https://www.trainerroad.com/forum/u/sasa)\ **Post date:** [July 12, 2024, 1:05pm UTC](https://www.trainerroad.com/forum/t/whats-your-recovery-meal/94679/16 "2024-07-12T13:05:18Z")
Sorry I should have clarified - I find a protein drink seems to work “long term” and affects how I feel the next day, not immediately that same day. ---
**Author:** ![Deleteme](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/deleteme/32/12895_2.png) [@Deleteme](https://www.trainerroad.com/forum/u/Deleteme)\ **Post date:** [July 12, 2024, 11:13pm UTC](https://www.trainerroad.com/forum/t/whats-your-recovery-meal/94679/17 "2024-07-12T23:13:49Z")
Pizza and beer. Well, occasionally beer and pizza. (After my first IceMan Cometh, did a pizza from the pizza joint at the entry for the hotel. They burned it a little, which was PERFECT, and after downing almost the whole thing, I felt great!) ---
**Author:** ![slowmart](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/slowmart/32/148777_2.png) [@slowmart](https://www.trainerroad.com/forum/u/slowmart)\ **Post date:** [July 13, 2024, 7:07am UTC](https://www.trainerroad.com/forum/t/whats-your-recovery-meal/94679/18 "2024-07-13T07:07:50Z")
Protein pancakes. You can mix the toppings up to keep the flavours fresh. > **[Protein Pancakes](https://www.britishcycling.org.uk/knowledge/nutrition/recipes/breakfast/article/izn20160804-Recipes-Protein-Pancakes-0)** > > Packed full of protein, this breakfast option feels like a treat but is also healthy.  ---
**Author:** ![Tyler\_Waldron](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/tyler_waldron/32/45434_2.png) [@Tyler\_Waldron](https://www.trainerroad.com/forum/u/Tyler_Waldron)\ **Post date:** [July 29, 2024, 4:41am UTC](https://www.trainerroad.com/forum/t/whats-your-recovery-meal/94679/20 "2024-07-29T04:41:05Z")
I have found that this happens to me as well, if I have a long, intense ride in heat I feel like I’m about to die when I’m back at my house. Like I can’t do anything functional for 2+ hours. I’ve been better about drinking a bunch and having something very salty (usually a bag of Fritos) when I return, and I feel that it has helped. Usually I take a cold shower and while it feels nice, it doesn’t seem to relieve the feeling. ---
**Author:** ![Jolyzara](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/jolyzara/32/97333_2.png) [@Jolyzara](https://www.trainerroad.com/forum/u/Jolyzara)\ **Post date:** [July 29, 2024, 5:29am UTC](https://www.trainerroad.com/forum/t/whats-your-recovery-meal/94679/21 "2024-07-29T05:29:50Z")
Todays recovery meal was a breakfast burrito. Yum.