Eat to Recover - Riding a lot? You'll recover faster if you eat right. Just remember that there's a one-hour window of opportunity immediately after rides when the muscles absorb the most nutrients and when glycogen, an energy reserve in your muscles, is replaced most efficiently. You don't have to eat a big meal, but you should eat something soon after training to recover quickly and store energy for your next ride. Lots of cyclists get good results with a small, high-protein-and-carbohydrate shake. But other carbo-rich foods work well, too, such as a vegetarian burrito. Experiment to find what works best for you.