1 – Hydration
Drink water at the end of the tour to tackle dehydration subsequent to hours of effort. Preferably drink mineral water because it is high in minerals.
2 – Provide energy
Eat carbohydrates in order to replace energy reserves. Ideally a recovery drink provides the quantity of carbohydrates needed for good recovery.
3 – Eat protein
Proteins help with muscle recovery. It is a good idea to eat protein after exercise. For rapid absorption, preference must be given to whey protein. Additionally, it provides all the essential amino acids, the BCAA amino acids recommended for good recovery.
The recovery drinks provide the necessary amount of protein.
4 – Conclusion: eat food as soon as you finish
When the body stops exerting effort, it goes into a phase called the "metabolic window". It's a period that lasts approximately 2 hours where the body can easily store all the nutrients provided.
This is the ideal period for taking in carbohydrates and proteins.
The recovery drinks are ideal as they contain all the elements required during this period. It can be replaced by an isotonic drink along with a recovery bar.