The Perfect Recovery Meal

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Recovery is arguably just as important as saddle time. No matter how hard you’re riding, if you aren’t giving your body what it needs to recover, you’re not going to get any faster.
Recovery consists of two key aspects: time and nutrition. Even if you’re taking regular days off, it doesn’t matter if you’re not refueling your body in that crucial 40 minute window after a ride. But sometimes after a few hard hours on the bike, it can be tough to scrape together a big meal that will give you all the key ingredients you need to help your body start repairing itself.

That’s why we’ve found it easier to drink our recovery meal than to eat it.

To make the Perfect Recovery Meal– one that tastes great and helps jumpstart the recovery process, all you need is a blender and some creativity. Here are some of our favorite recipes to spark your imagination.

1. The Recovery Cocoa

This is an excellent recovery drink to help revitalize you after those long, hard, cold winter rides.

Ingredients:

  1. 2 Scoops chocolate Clif Shot Protein Recovery Drink
  2. ½ packet (1 tbsp) hot chocolate mix
  3. Hot water

 

2. The Rejuvenator Smoothie

Use this refreshing smoothie to help recovery from hard rides on hot days. It has plenty of protein, phyto- and micronutrients, fat, and electrolytes. We would say it’s arguably the Perfect Recovery Meal.

Ingredients:

  1. 1 cup milk or milk substitute (almond, soy, or coconut)
  2. ½ scoop vanilla Osmo Nutrition Acute Recovery
  3. Splash coffee
  4. 1 Banana
  5. Handful fresh or frozen strawberries
  6. 1 big spoonful peanut butter
  7. Blend until smooth

 

3. The Green Monster

This is a great smoothie to have any time (sometimes we use this one as a meal replacement on off-days), but its really an excellent recovery meal after longer distance endurance rides.

Ingredients:

  1. 1 cup coconut water
  2. ½ scoop Skratch Labs Lemons hydration mix
  3. Handful baby spinach
  4. 1 banana
  5. 1 tsp matcha green tea powder
  6. ½ cup extra soft tofu
  7. Pinch of fresh or powdered ginger (natural anti-inflammatory)
  8. Blend until smooth

 

4. R4 Smoothie

Endurox R4 is an excellent recovery meal option on its own, but we like to enhance the benefits by adding a few extras. We’ve found this one to be best after those really tough, high intensity group rides or after an intervals day.

Ingredients:

  1. 1 serving vanilla Endurox All Natural R4 recovery drink mix
  2. 12 oz. water
  3. 1 banana
  4. 1 handful fresh or frozen blueberries
  5. 1 handful fresh or frozen strawberries
  6. 1/2 cup yogurt or soy yogurt
  7. Pinch of nutmeg (natural anti-inflammatory)
  8. Pinch of salt
  9. Blend until smooth

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