Micronutrients requirement after exercise or biking

[1leechristopher]

Hi all! How do you ensure you're getting enough vitamins and minerals after exercising or biking? Any tips for balancing your post-workout meals?

 

[JayKosta]

If you are doing long duration exercise sessions then it's important to be getting calories DURING the session. I recommend food or drinks with lots of calories, but minimal 'high fructose corn syrup', and minimal fat. Choose the product by its nutritional value and your willingness to consume it. If choice is based more on your enjoyment of the product, then its nutritional value might suffer. I like Gatorade in my water bottle.

For vitamins and minerals, I use basic over-the-counter pills, and eat a lot of fresh salad.

Also, nutritional concerns need to involve consideration about your goals = weight loss, endurance, muscle increase, etc.

 

[Divisionix]

I see it's been a while since you've posted, but I just wanted to ask if anyone has tried tracking micronutrient intake with a food diary or app after longer rides. I noticed a big difference in how I recover when I make sure I'm getting enough magnesium and zinc, especially when riding several days in a row. Curious what others have found works best for staying on top of those.

 

[Hawkpass]

I’ve found that after longer rides, I’m not only low on carbs and electrolytes but sometimes just totally wiped out energy-wise. What’s been working for me is rehydrating right after, getting some potassium and magnesium in, and then using a caffeine nasal spray for instant energy if I still feel drained. It kicks in fast and helps with that post-ride brain fog without needing another huge coffee.

 

[JayKosta]

... I noticed a big difference in how I recover when I make sure I'm getting enough magnesium and zinc, especially when riding several days in a row. ...

I have gotten good results in avoiding leg cramps while sleeping after long duration work or exercise by taking several Calcium / Magnesium / Zinc pills a few hours apart before going to sleep - not in excess of the recommend dosage, on easy days I only take 1 pill per day.

 

[pelotonIQ]

First thing I do after a ride is to drink a protein shake (very good for recovery) and either a water bottle or carb bottle depending on what I make later for dinner/supper. I usually ride for 4+ hours.

Also if you ride long hours make it a habit to give the teeth a nice quick brush/wash to get rid of the layer of sugar that has been sitting on teeth from all the carb consumption during the ride.

 

[red_flanders]

Hi all! How do you ensure you're getting enough vitamins and minerals after exercising or biking?

Eat mostly whole plant foods, pretty much no worries about micronutrients if you eat a wide variety of fruits and vegetables.

Any tips for balancing your post-workout meals?

Immediately after workout, your body wants carbs. Everyone is obsessed with protein, but the science says otherwise.

https://journals.physiology.org/doi/abs/10.1152/jappl.1992.72.5.1854

https://www.tandfonline.com/doi/abs/10.1080/02640410701213459

https://www.researchgate.net/publication/7256036_Recovery_from_Run_Training_Efficacy_of_a_Carbohydrate-Protein_Beverage

And on and on and on.

Of course you need to get enough protein, but I've literally never heard of a human in western society who didn't get enough. At some point during the day you of course need it. Calories being equal, carbs are far more important in immediate post exercise recovery.

Come at me bros.