We have all taken advantage of Sunday mornings and afternoons when the good weather starts to arrive to go out on our bikes. March marks the beginning of spring, and that means getting our pistons ready to start rolling. It doesn't matter if you prefer road or mountain biking, when you practice cycling, your body needs to replenish energy and nourish itself properly to maximize the benefits of training and avoid muscle fatigue.

Recovery after a bike ride does not only depend on rest, but also on a good and adequate diet that matches the calories and minerals you lose while pedaling. While protein shakes are a popular option - as they mostly provide isolated whey nutrients and proteins ideal for immediate intake - there are natural foods that can provide all the necessary nutrients to optimize your performance and well-being. From SIZEN, we bring you the best foods after cycling and how pressotherapy can complement your post-bike recovery.

Foods that help improve our recovery

We present to you the foods that most help in muscle recovery after a bike ride:

• Natural tuna, essential proteins and fats. Tuna is a key food in the diet of any cyclist looking to improve recovery. It is an excellent source of high-quality protein, essential for repairing muscle fibers damaged during training. Additionally, it contains Omega-3, with anti-inflammatory properties that help reduce oxidative stress generated by intense exercise.
• Asparagus, detoxification, and mineral balance. Asparagus is an ideal food for maintaining electrolyte balance after exercise. They are rich in potassium, a mineral that helps eliminate excess fluids and toxins accumulated during physical exertion. Additionally, they contain natural fiber that promotes intestinal health and digestive well-being.
• Mixed lettuce salad, light and filling. Green leaves such as lettuce, arugula, and lamb's lettuce provide volume and satiety without adding unnecessary calories. Their high fiber content promotes digestion and prevents the feeling of hunger after training. Additionally, they contain antioxidants that protect cells from oxidative damage.
• Corn, sustained energy. Corn is a great source of complex carbohydrates, essential for replenishing muscle glycogen stores. It also contains vitamins B1 and B2, which promote nerve impulse transmission and improve muscle coordination. Its beta-carotene content makes it an antioxidant food that protects the body from physical stress.
• Sesame, pure calcium and plant proteins. Sesame seeds provide calcium, a crucial mineral for bone health, especially in endurance sports like cycling. They also contain plant proteins and fiber, which help regulate blood pressure and maintain a balanced metabolism.
• Pickles, hydration, and satiety. Pickles not only provide a refreshing sour flavor but also help replenish electrolytes lost during physical exertion. Their sodium and mineral content promotes cellular hydration and helps prevent muscle cramps.

How to consume these foods

Viewed independently, they may not seem easy to use, but that's not true. A can of tuna in its own juice is enough to reap its benefits without adding unnecessary calories; empty it into a bowl with chopped pickles and asparagus, the type of lettuce you like best, a good handful of corn, and a pinch of sesame - as a tablespoon of toasted seeds is enough to take advantage of their benefits. Dress it to your liking and enjoy a fresh and refreshing salad ideal for recovery after cycling.

"Pressotherapy: An Ally in Post-Bicycle Recovery"

As you know, pressotherapy is already part of the lives of thousands of athletes. Its ergonomic machines and ease of performing it at any time from the comfort of your home have attracted more and more followers. From SIZEN, we bring you how cyclists can improve recovery with innovative techniques like this.

This treatment is based on the application of controlled pressure to stimulate the lymphatic system and improve blood circulation. Its benefits include:

• Reduction of muscle inflammation.
• Elimination of accumulated toxins in the tissues.
• Relief from fatigue and improvement in sports performance.

Pressotherapy is especially useful after intense cycling sessions, as it speeds up recovery and minimizes the risk of injuries. To improve post-cycling recovery, it is essential to combine good nutrition with healthy habits and innovative therapies. Incorporating foods rich in proteins, antioxidants, and minerals, along with pressotherapy, allows for optimizing sports performance and preventing injuries. Invest in smart recovery and you will notice the difference in your next training session, at SIZEN we are sure of it!