What exactly should I eat after a hard 2-hour ride to recover as fast as possible?
Aim for a 3:1 ratio of carbs to protein within 60 minutes of finishing your ride. If your recovery shake has 20g of protein, you should pair it with about 60-80g of carbohydrates, like a large banana or a bowl of oatmeal. This combo stops muscle breakdown and refills your energy stores immediately.