Good Food and Drinks to Consume After Cycling

Cycling is one of the most popular types of exercise as a routine physical activity. One of the important factors in cycling is the fulfillment of body nutrition, either before or after cycling. What are some good foods after cycling?

Why is it important to choose the right food after cycling?

Eating the right foods after cycling will not only restore energy stores in the form of carbohydrates in the body but also help in recovery and muscle building and post-workout rehydration.

When cycling, the body will burn glycogen as an energy source. Glycogen is a stored carbohydrate in the liver and muscles that need to be restored after being used up during the process of cycling through food.

Foods that contain carbohydrates will help the process of storing glycogen in the body, while foods that contain protein will help repair and build muscle.

However, for the rehydration process (an effort to restore body fluids) after cycling, it is necessary to eat foods rich in various minerals to avoid dehydration and maintain a balance of electrolytes in the body.

What foods and drinks are good for consumption after cycling?

Below are some of the right types of food to eat after exercising.

1. Baked Potato and Boiled Egg

Baked potatoes and hard-boiled eggs are a great combination to eat post-cycling, considering the carbohydrates in potatoes and protein in eggs.

Baked Potato and Boiled Egg

The carbohydrate content in potatoes is important in the process of ‘replenishing’ glycogen reserves in the body 30-60 minutes after cycling. The potassium content in potatoes also helps restore the body’s electrolyte balance.

Eating eggs after cycling can help provide the protein needed by the body. Both of these foods are able to provide the right nutrients to help the body’s recovery process after cycling.

2. White rice and grilled chicken

Many people think that eating white rice after exercising is not the right choice, but it turns out that eating white rice after cycling is actually recommended.

Simple carbohydrates found in white rice are much more easily broken down by the body than complex carbohydrates, so blood sugar levels in the body rise faster.

White rice and grilled chicken

Not only that, white rice also turns out to contain amino acids that play a role in muscle formation. To increase nutritional intake, white rice can be cooked with chicken broth or coconut milk.

Meanwhile, chicken meat, especially the breast, is a high source of protein. The combination of these two foods will provide protein and carbohydrates for the body’s recovery after cycling.

3. Nuts

Nuts can be a snack after cycling because of the high protein content in them. The content of unsaturated fatty acids in nuts is also beneficial in helping minimize bad cholesterol in the body.


There are several choices of nuts that can be consumed after cycling. One of them is almonds which are rich in calcium which helps strengthen bones, magnesium and potassium, and helps maintain muscle and nerve function.

In addition, there are cashews that are rich in iron and have the lowest fat content compared to other nuts. Not only eaten raw, nuts can also be combined with dried fruit or made into jam.

4. Chocolate milk

Research has shown that chocolate milk is one of the best drinks for athletes to consume after exercise, including after cycling.

Chocolate milk

In one glass of low-fat chocolate milk, there is a ratio of carbohydrates to protein of 4:1, as recommended by experts.

The sugars found in chocolate milk also belong to the group of medium carbohydrates that are easily broken down in the digestive system.

In addition, milk has a high content of calcium and vitamin D, as well as sufficient water content to rehydrate the body after cycling.

5. Smoothies

Smoothies are drinks that are not only delicious but also healthy and contain sufficient nutrients for post-workout recovery.


Fresh fruits and honey will provide carbohydrates as an energy supply after cycling. While coconut water contains electrolytes that are useful in balancing ion levels in the body.

The recommended fruit is a fruit that belongs to the berry group because it contains almost 92% water which helps in the body’s rehydration process and contains anthocyanin pigments that reduce inflammation and joint pain.

6. Water with lemon juice

If you cycle at a light intensity or are in the process of losing weight, eating a heavy meal is not always recommended.

Water with lemon juice

For that, you can drink a glass of water with lemon juice to recharge and hydrate the body after cycling.

Not only does it quench thirst, lemon water also helps protect your body from disease thanks to its antioxidant content. Vitamin C contained in lemon water can also help repair the body’s cells when injured.

7. Fish

Various types of fish that are high in protein such as salmon, tuna, sardines, or tilapia can also be the right food for you to consume after cycling.


The protein content will help produce amino acids needed to repair muscle tissue after exercise. Protein also helps build new muscle tissue.

While the content of omega-3 fatty acids in fish will help reduce joint inflammation and keep your cardiovascular (heart) system in top condition.

How? Surely you are not confused anymore, not to determine the right meal menu after cycling? Remember to keep eating food in sufficient portions, yes!

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