Like other endurance sports, cycling requires a specialized approach to nutrition, and post-workout nutrition is an essential component of an overall training program. While there are general nutritional and post-workout supplements guidelines for all cyclists, female cyclists require different supplements as a result of their different bone structure and physiology compared to men. The best post-workout supplements for female cyclists improve endurance, speed, strength and overall performance.
Electrolytes
Electrolytes are charged molecules such as sodium and potassium that are responsible for muscle contractions and hydration. Electrolytes also help regulate the water balance in the cells while helping to rehydrate and recover following a cycling workout or competition. According to Hammer Nutrition, a sports performance nutrition company, electrolyte replenishment is essential for optimal cycling performance. The amount of electrolytes and hydration you need depends on your body size and amount of fluids lost during your workout. Replace electrolytes by consuming sports drinks or water enhanced with electrolyte tablets.
Milk
According to a 2010 research study released by the American College of Sports Medicine, chocolate milk is one of the best post-exercise recovery drinks. The specific carbohydrate-protein ratio along with additional vitamins and minerals helps female cyclists repair and rebuild muscles following workouts. The study recommends 1 to 2 pints per day, but adjusted this amount based on the intensity of your workouts or individual calorie requirements.
Smoothies
Recovery shakes and smoothies provide a ratio of carbohydrates and protein that's ideal for post-workout recovery, according to Kenneth Lundgren from Elite Endurance Training Systems. Make a recovery shake with a variety of ingredients, such as protein powder, yogurt, orange juice or fresh fruit. This combination of carbohydrates and protein replaces the glycogen that your muscles used up during the workout. Lundgren recommends consuming the shake or smoothie within 30 minutes following your workout.
Protein
According to "Bicycling" magazine, protein is one of the best post-workout supplements for female cyclists because the amounts can be adjusted to the individual cyclist's requirements. A general rule of thumb for protein consumption for post-workout nutrition is 0.5 to 0.6 g of protein per pound of body weight. For example, a 120-lb. female cyclist would require about 60 to 72 g of protein. This amount of protein helps you recover by rebuilding muscle tissue.
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