In the last two episodes, you learned all about how to fuel before and during bike rides, and in this episode, we are talking about how to fuel after bike rides! You will want to aim for a 4:1 ratio of carbs to protein ideally, and I will talk all about this and give you some examples of what to eat, and what I like to eat.

I also give you some tips on what to do when you don’t tolerate eating or chewing after bike rides or hard efforts.

Here are two other episodes to listen to related to fueling effectively:

• 79. How to Fuel During Bike Rides
  
• 78. How to Fuel Before Bike Rides
  
• 69. Meal Prep Made Easy in 3 Steps
  

Here are some links to the goodies I shared in this episode:

• Enduro Bites (use the code KATES for 20% off your first order!) – check out their vanilla protein powder – it’s also plant-based so very friendly for vegans or folks who are sensitive or allergic to dairy!
  
• Skratch makes a recovery beverage (that’s also available in horchata?!) which you can see here.
  

If you’re ready to make some lasting and sustainable changes in your nutrition and/or fitness, then apply to work with me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

#ShredStrong is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month in-full (totaling $234). We just started our newest cycle on June 13th, but you can join my email list here to get the latest news on future cycles of the program that start every 3 months (I only email an average of 1-2 times a month).

If you have any questions, send me an email at jen@shifthumanperformance.com or DM me on Instagram @shifthumanperformance.

Lastly, if you found this episode helpful, then please subscribe and share it with your friends. If you loved this episode, then please give it 5 stars. Your support means so much to me, as it helps me grow this podcast!