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 usually go for some fruit, nuts, and a bit of yogurt after a ride—gets me potassium, magnesium, and calcium without needing to overthink it. Works well for recovery.

 

[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.