Staying hydrated and fueled on the bike is important. But are you tired of the same old sports drinks or post-ride recovery drink? It’s time to shake things up! Let’s fuel your body with a few delicious and effective homemade options backed by nutritional science.
Photo by Tara Evans (via Unsplash)
Refresh your ride with homemade, nutrient-rich drinks.
What you drink before, during, and after a bike ride significantly impacts your performance and experience on the bike. Nobody enjoys “bonking” because they got too underfueled, even during the most casual ride. Proper hydration is crucial for maintaining energy levels, preventing cramping, and regulating body temperature. Additionally, consuming the right balance of electrolytes is essential to avoid fatigue and dehydration. And the need to replenish doesn’t stop there. After your workout, you also need to replace lost fluids and electrolytes for your muscle recovery. If you often find yourself cramping or feeling exhausted on the bike, pay closer attention to your hydration needs!
But hey, drinking the same old sports drinks can get boring. There’s only so many times you can have a red Gatorade, especially during a long and demanding ride. Choosing the right post-ride beverage can be challenging as well. No worries! We’ve got a few recipes that you can try for your next bike outing. Experimenting with different flavors and understanding the role of specific ingredients in each recipe will help you create a great recovery drink that suits your needs.
Let’s check out five great options for before, during, and after your ride!
Everyday electrolytes save the day.
Cyclists, especially those enjoying long or intense rides on the bike, rely heavily on electrolytes. Minerals like sodium, potassium, and magnesium are lost through sweat. However, they have a central role in hydration, muscle function, and nerve impulses. Replenishing your electrolytes during and after your ride prevents dehydration, muscle cramps, and fatigue, ensuring you can push your limits on the bike and recover effectively afterwards.
Pro cyclists must always meticulously monitor their electrolyte intake on the bike. If you watched the Tour de France or any major race this season, you probably saw riders with white streaks on their bibs or jersey. These are dried salts lost through sweat! Sweat loss is immense under these conditions and mineral replenishment is crucial. Teams often employ nutritionists to develop personalized electrolyte plans for their riders.
Amateur cyclists don’t usually need a nutritionist of their own, but they should still keep hydration and electrolyte replenishment in mind. While commercial sports drinks like Gatorade or Powerade are convenient, creating your own electrolyte drinks allows for more precise customization. Plus, it’s fun to try different additives or flavors!
All the ingredients you need for this recipe will be easy to find in your grocery store with the exception of dextrose. It may be sold under the name “corn sugar” for home beer brewing. Otherwise, you can order it online.
Recipe:
- 4.5 ounces table salt
- 3.5 ounces potassium citrate
- 17.5 ounces table sugar
- 21 ounces dextrose sugar
- 1.5 ounces citric acid powder
- 4 packets unsweetened Kool-Aid drink mix (any flavor)
Mix together all ingredients and store in a dry, airtight container. Makes approximately 100 servings. To use, stir half an ounce of powder in 5 cups of water until dissolved. Enjoy in your water bottle or after a long ride!
Photo by Tuvalum (via Unsplash)
Supercharge your chocolate milk.
So you drank electrolytes during the ride, but what now? Chocolate milk is a cyclist’s secret weapon for recovery. Its perfect ratio of carbs, proteins, and fats will replenish your energy stores and repair your tired muscles. Plus, it has electrolytes to rehydrate your body and vitamins and minerals that are necessary after exertion. Not only is it effective, but it’s also delicious! Even professional cyclists drink chocolate milk as a post-race recovery staple. So try what the pros do and mix up a supercharged chocolate milk recovery drink after your next bike outing!
What do we mean by “supercharged?” You can elevate your post-ride chocolate milk drink by blending in a scoop of your favorite protein powder along with ice. The flavor of the chocolate milk complements most protein powder flavors, but chocolate (double chocolate!) and vanilla (malt-like taste!) are our favorites. This simple addition gives your muscles even more of the essential amino acids they need to rebuild and recover after a tough ride. A milkshake isn’t bad for your sweet tooth, either!
Recipe:
- 2 cups chocolate milk (1% milkfat)
- 1 scoop whey protein powder (tip: choose vanilla powder for a malt flavor in the final drink!)
- 1/2 cup ice cubes
Combine all ingredients in a standard blender or smaller blender like a Nutribullet. Blend until smooth and enjoy immediately for the best texture!
Read more: Enjoy learning about nutrition for cyclists? Visit our Nutrition tag for more articles!
Cyclist’s berry smoothie… with a protein-rich twist.
Not a chocolate fan? How about berries instead? Beat the heat after your ride with a refreshing berry smoothie! Packed with antioxidants, berries like strawberries, blueberries, and blackberries will give an extra boost to your body’s recovery. But after a long day on the bike, just berries isn’t going to cut it. You need proteins and fats to give you fuel as you cool down. Blend the berries up with protein powder, Greek yogurt, and milk (or almond milk) for extra protein and fats. Just like chocolate milk, this treat will not only cool you down, but also provide many types of essential nutrients needed for post-exercise recovery.
Recipe:
- 1 banana
- 0.5 cup frozen blueberries
- 0.5 cup frozen blackberries
- 0.5 cup frozen strawberries
- 1 medium apple (cored and cut up)
- 1 scoop protein powder (vanilla or chocolate)
- 1 cup milk or almond milk
- 0.5 cup Greek yogurt or plant-based yogurt
- Ice to desired consistency
Combine all ingredients in a standard blender or smaller blender like a Nutribullet. Blend until smooth. Add additional ice if you want a thicker consistency. Enjoy!
Drink like the pros with tart cherry lemonade.
Tart cherry juice has emerged as a popular recovery drink among cyclists. It’s packed with antioxidants called anthocyanins. These molecules give a reddish or purplish color to foods that contain them, like blackberries, grapes, or even red cabbage! Because of these antioxidants, tart cherry juice helps combat inflammation and oxidative stress, common culprits behind muscle soreness and fatigue. Additionally, it’s been connected through research studies to improved sleep quality, which is important for recovery. Incorporating a little tart cherry juice into your post-ride drink might reduce muscle pain and speed up your recovery time. Even the pros drink it at the finish line!
Read more: Why Do Pro Cyclists Drink Tart Cherry Juice? (CyclingScoop)
But while cherry juice is nice on its own, there’s nothing quite like the refreshing tang of lemonade. Okay, so the title is a little misleading, because the pros aren’t drinking lemonade with their cherry juice! But our tart cherry lemonade makes a simple, refreshing way to cool down and refuel after your day on the bike. Try it over ice and add a few fresh lemon slices for a nice experience.
Recipe:
- 0.5 cups tart cherry juice
- 2 cups Simply Lemonade (or other comparable lemonade drink)
- Handful of dried Montmorency cherries
- 1 teaspoon sugar
- 1/2 teaspoon salt
Stir together liquid ingredients with sugar and salt until dissolved. Add dried cherries. Store in refrigerator for at least 15 minutes to allow cherries to soften. Then, enjoy over ice!
Spicy turmeric and ginger keeps you focused.
If a sweet lemonade isn’t your style, try something surprising: a drink with some heat to it! A spicy drink can actually be a game-changer for cyclists. Before or after a ride, the invigorating sharp flavors of turmeric and ginger awaken your senses and have you feeling refreshed and revitalized. This drink can be enjoyed hot or cold depending on the weather or your taste. So if it’s a chilly day outside, try making this recovery drink as a tea to warm you up before or after getting on the bike!
Just like cherry juice, turmeric offers some real health boosts for cyclists, too. Its anti-inflammatory properties might soothe your sore muscles after your intense rides, while its antioxidant content aids in recovery. Ginger possesses its own anti-inflammatory properties. Additionally, it’s known for its ability to soothe upset stomachs. If you’ve had a long day on the bike without much real food, a sip of ginger might help set you right. Finally, we spiced up this drink with a little cayenne pepper! It contains capsaicin, a compound that can boost metabolism and potentially aid in fat burning. This is perfect if you are planning to drink it as a pre-ride booster. If you don’t have agave syrup at home, you can substitute with honey or plain table sugar dissolved in water to taste.
Recipe:
- 1/2 teaspoon of ground turmeric
- 1/2 teaspoon of ground ginger
- 1/4 teaspoon ground cayenne pepper
- 1 teaspoon agave syrup
- 2.5 tablespoons lemon juice
- 4 cups of water
Mix dry ingredients in water until dissolved. Add lemon juice and agave syrup. Drink over ice or warm and drink as a tea. Enjoy!
Are you going to try any of these drinks for your next ride? Which do you think would be best for your ride or recovery needs? Let us know which is your favorite in the comments! ★