You crushed the sprints, rocked the hills and are feeling great after your ICOD class – YES! In order to fully reap the benefits of your hard work on the bike, you need to replenish your energy reserves and jumpstart muscle recovery. A Google search of post-workout recovery yields tons of (sometimes conflicting) results, but the good news is it doesn’t have to be complicated.

Follow these 3 guidelines and you will see faster results AND have more energy for your next ride.

  1. Eat within 30 minutes (1 hour max) after exercise to regulate blood sugar, curb hunger, stimulate muscle repair, and replenish glycogen stores (your muscle’s fuel source).
  2. If it’s meal time, aim to eat 400-500 calories. For a snack, aim for 200-300 calories.
  3. Include complex carbohydrates (such as whole-grains, beans, fruits and vegetables) protein and some healthy fats. A good rule of thumb is a 3:1 ratio of carbohydrates to protein.

This of course is a guideline so take the time to find the ratio that works best for you.

Here are some of my favorite post-workout snacks:

  • Whole-grain cereal (I prefer Kashi) & almond milk with 1 TBSP of PB2. Note: I add PB2 for protein since almond milk has almost no protein. You can skip the PB2 if using regular milk.
  • Greek yogurt & fruit
  • Whole-grain toast with 1 ½ TBSP almond butter. If you are gluten free, sub the bread for Crunch Master Toasted Sesame Rice crackers
  • My favorite go-to is my Simple Berry-Green Smoothie + 1 slice toast OR 1 serving of Crunch Master Toasted Sesame Rice crackers


Simple, delicious and healthy, the berry-green smoothie is an excellent post-workout snack

Simple Berry-Green Smoothie

Serves 1
Calories: 150
Carbs: 17g
Protein: 14g


  • 1 C Unsweetened Vanilla Almond Milk
  • ½ scoop Chocolate Whey Protein Powder (I aim for about 12g of protein)
  • 1 C Organic Frozen Berries (if you use fresh fruit, be sure to add some ice)
  • 1 C (large handful) Organic Baby Spinach
  • Blend everything until smooth and enjoy immediately!

Substitution ideas:

  • Use ½ C non-fat yogurt + ½ C water in place of almond milk
  • Use ½ C other fruit such as banana, pineapple or mangoes + ½ C berries for a sweeter smoothie
  • For extra protein, add 1 TBSP PB2 or any other nut butter

With this recipe, you can have your own pre-made, well-balanced breakfast to give you the energy to kick-start your day. Combined with your favorite ICOD class in the morning and you will be ready for a productive and successful day!

Cycle Hard!


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