In the immediate 30-minute window after finishing, a liquid recovery drink is absorbed significantly faster than solid food, making it the better choice for kickstarting recovery. After that initial window has passed, a balanced meal works equally well and should always follow later in the day.

For endurance cyclists, the recommended daily intake is around 1.4–1.7g of protein per kilogram of bodyweight. A 20–25g dose from a recovery drink immediately after your ride is a good starting point, with the remainder coming from your normal meals throughout the day.

On easy or short rides of under an hour, a balanced meal shortly after finishing is usually sufficient. Recovery drinks become most valuable after hard efforts, long rides or when you are riding again within 24 hours and need to restore glycogen and repair muscle as quickly as possible.