Smoothies make ideal post-exercise treats. Depending on where you seek refreshment, though, you could end up with a calorie- and sugar-packed slushy. Get out your blender instead.
Bicycling's Go Faster Eating Plan).
Pour the Foundation1 cup milk of choice (adjust amount accordingly). A study in Medicine and Science in Sports and Exercise found that drinking fat-free milk post-workout promotes muscle gain and fat loss. Not convinced? Find out more of the Benefits of Dairy for Cyclists.
Reinforce It with Protein
Silken (soft) tofu Provides soy protein and a milk-shake consistency
Ricotta cheese Contains whey protein, which bolsters muscle repair after a ride
Greek yogurt Twice the protein of regular yogurt, for a more satisfying smoothie
Add Sweet Touches
100% pomegranate juice The phyto-nutrients ease muscle soreness
Frozen fruit Most, especially berries, contain high levels of antioxidantsPumpkin puree Beta-carotene revs up immunity and promotes good vision
Fat it OutAlmond butter Has calcium, magnesium, and phosphorus for strong bones
Ground flaxseed Supplies a healthy dose of alpha-linolenic acid, an omega-3 fatWalnuts Heart-healthy omega-3 fats, and magnesium for muscles
Matcha Contains 137 times more antioxidants than regular green tea
Spices Offer flavor and powerful antioxidants without the caloriesCocoa powder (natural or raw) Flavonoids for improved endurance
Opt for UpgradesCoconut water Low in calories but rich in potassium, an electrolyte lost in sweat
Coffee Speeds glycogen replacement when paired with carbs postride
Wheat germ The most vitamin- and mineral-packed part of the wheat kernel Store it in the fridge or freezer to maintain freshness.