Five tasty summer recovery drinks

Five tasty summer recovery drinks

Recovery drinks for steamy summer rides

banana protein shake for cycling recovery

At the end of a long ride, particularly if you are planning on riding the next day, you really need to replenish your glycogen stores – glycogen being the fuel for your cycling.  By consuming carbohydrates in that optimum window of around 30-60 minutes after a ride, this generates the glucose needed for the body to start the glycogen replenishment process.

In addition, protein is vital for the growth and repair of muscle tissue which has been broken down by hard riding, so both carbs and protein alongside good re-hydration should be a major part of your recovery strategy.

So what foods are best to consume after a long ride? A frozen blended drink always hits the spot after a prolonged sweat session. Here are some cool, refreshing recovery smoothies for cyclists to help you to recover today and ride strong tomorrow.

 

Blueberry Banana Recovery Smoothie
  • 1/4 cup water
  • 1/2 cup Greek yogurt
  • 1/4 cup rolled oats
  • 1 scoop vanilla protein powder
  • 1 TBS hemp hearts
  • 1 frozen banana
  • 1/2 cup frozen blueberries

Add ingredients to a blender in the following order: water, Greek yogurt, rolled oats, protein powder, hemp hearts, banana, blueberries. Blend until smooth. Pour into a chilled glass and enjoy!

 

Monster Green Smoothie

All the nutrient-rich greens in this zesty green shake will help reduce inflammation, build muscle, and feel your best!

  • 1/2 of a frozen banana
  • 1/2 of a ripe avocado
  • 1 cup fresh baby spinach
  • 1 teaspoon dried turmeric or a 1-inch knob of fresh turmeric (outside removed)
  • 1/8 teaspoon fresh black pepper
  • 1/2 cup pineapple, fresh or frozen
  • 1/4 cup pea protein powder, optional
  • 1/2 cup ice
  • 1 cup unsweetened non-dairy milk or coconut water

Place everything in the blender and blend until smooth. Enjoy right away!

 

Mega Mango Smoothie

Orange fruits and veggies have heaps of nutrients called carotenoids, which repair the cell damage that happens during workouts. Adding coconut water rebalances the electrolytes you’ve lost through perspiration.

  • 1 cup frozen mango
  • 1/2 cup baby carrots
  • 1/2 cup coconut water
  • 1/4 cup orange juice
  • 2 mandarin oranges, peeled
  • 1/2 cup plain yogurt
  • 1/2 cup ice

Blend all ingredients until smooth. Pour into a chilled glass and enjoy!

 

Banana Peanut Butter Power

Bananas help restore potassium, which you lose while you sweat, and also have fiber to promote gut health. Peanut butter provides a satisfying dose of protein and heart-healthy monounsaturated fats.

  • 14 oz almond milk or coconut water
  • 1 frozen banana
  • 1 TBS peanut butter
  • 1 scoop vanilla protein powder

Blend all ingredients until smooth. Drink before it gets a chance to thaw!

 

CHOCOLATE CHIA RECOVERY DRINK

A creamy, rich chocolate protein shake that’s perfect for post-workout recovery. Loaded with natural electrolytes, healthy fats, fiber and tons of protein.

  • 14 oz. coconut water
  • 2 TBS cocoa powder
  • 1 frozen banana
  • 1/4 cup ice
  • 2 TBS salted peanut butter
  • 1 TBS hemp seeds
  • 1 TBS chia seeds

Add chocolate coconut water and chia seeds to a blender and let rest for 10 minutes so the chia seeds can activate.
Add remaining ingredients and blend. For a thicker shake, add more ice and/or frozen banana.

 


 

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