Section 8 Duntroon to Ōamaru banner image

Post Cycling Fuel: Discover the Best Foods for Recovery

We are in the middle of winter, and this is the best time to prepare for your autumn adventure. Cycling the breath-taking Alps to Ocean Cycle Trail is an amazing experience, but afterwards, your body requires healthy food to recover and prepare for the next adventure.

In this blog, we look at the ideal foods to help you recuperate and stay energized for the voyage ahead.

Hydration: Replenish Lost Fluids.

Drinking enough water is crucial for healing. Rehydrate with these after a strenuous ride:

  • Water: The most basic and effective method for staying hydrated.
  • Electrolyte Drinks: These beverages aid in keeping you hydrated and restoring electrolytes that have been lost.
  • Coconut Water: Coconut water is an organic source of electrolytes that is both soothing and hydrating.

Carbohydrates: Replenish Your Energy Stores

After hours of biking, your glycogen reserves are drained. Carbohydrates are vital for replenishing these stockpiles and providing your body with the necessary energy. Choose complex carbohydrates, such as:

  • Whole Grain Pasta: Whole grain pasta is high in fibre and minerals, providing a consistent supply of energy.
  • Quinoa: In addition to being a fantastic source of carbohydrates, this superfood also has protein.
  • Sweet Potatoes: Sweet potatoes are a tasty and wholesome source of carbohydrates, full of vitamins and minerals.

Healthy Fats: Reduce Inflammation and Support Recovery

Good fats are essential for lowering inflammation and promoting general healing. Include the following fats in your diet:

  • Avocados: Avocados are a good source of unsaturated fats and high in vitamins.
  • Nuts and Seeds: Good sources of omega-3 fatty acids include flaxseeds, chia seeds, walnuts, and almonds.
  • Olive Oil: To increase the amount of healthful fats in your meals and salad dressings, use extra virgin olive oil.

Antioxidants: Combat Oxidative Stress

Your body's oxidative stress level may rise when you cycle intensely. Antioxidant-rich foods can assist in battling this:

  • Berries: Berries including raspberries, strawberries, and blueberries are rich in antioxidants.
  • Dark Chocolate: For a delicious antioxidant boost, choose for dark chocolate that has a high cocoa content.
  • Green Leafy Vegetables: Broccoli, kale, and spinach are great providers of antioxidants and vitamins.

Protein: Repair and Build Muscle

Protein is essential for muscle repair and development. After a difficult ride, adding a protein-rich supper can help with recovery. Consider the following options:

  • Lean Meats: Chicken, turkey, and lean cuts of beef are excellent sources of protein.
  • Fish: Omega-3 fatty acids, which lower inflammation, and protein are packed in salmon and tuna.
  • Legumes: Lentils, chickpeas, and beans are excellent plant-based protein sources.

Post-Ride Meal Ideas

To make things easier, here are some meal suggestions that include these recovery foods:

  • Grilled Chicken Quinoa Bowl: Add grilled chicken, avocado, and a mixture of roasted vegetables to a bowl of quinoa.
  • Salmon and Sweet Potato Salad: Serve roasted sweet potatoes and a crisp, olive oil-dressed spinach salad alongside grilled fish.
  • Vegetarian Bean Chili: A substantial chilli prepared with beans, tomatoes, and various spices, served with whole grain bread.


After riding the Alps 2 Ocean Cycle Trail, it's important to replenish your body with the necessary nutrients so that you can heal and get ready for your next ride. You can make sure your body gets the fuel it requires in order to stay fit and healthy by including a balance of antioxidants, healthy fats, carbs, and protein. We also have a number of restaurants along the trail, so make sure you visit or a recharge. Happy boosting and enjoy the trip!