You can never go wrong with a light carbohydrate-rich snack. Have one of our Naak ULTRA Energy Bars 60-90 minutes before your ride with 16-20 ounces of fluid! This is the perfect sweet spot if your ride is no longer than 90 minutes. If it is, you’ll need to consume calories during your ride.
Our ULTRA Energy Bars have a 4:1 carbs:protein, the ideal ratio to ensure your glycogen stores are fueled to keep your muscles at work. This means long lasting energy wherever you go.
If your rides are 60-75 minutes, your main focus will be to replace the fluids and electrolytes you lose in sweat. The general rule is to consume 20-30 ounces of fluid and 250-350mg of sodium per hour. You can achieve this by drinking both plain water and a sports drink.
On longer rides, carbs are your best friends. If your rides are 75 minutes to 2 h, you will need to fuel yourself with 100-150 calories of simple carbs every 20-30 minutes. We recommend our ULTRA Waffles to keep you going but don’t forget those fluids and electrolytes too!
After your ride, start by gradually consuming fluids and electrolytes over a few hours, while recovering your carbs and protein 60-90 minutes post-ride. Try to consume 150% of the fluid weight you lost during exercise by drinking plain water with a light meal or a recovery drink mix.
If your ride was over 90 minutes and ranges from moderate to high intensity, opt for Naak’s ULTRA Recovery Protein Powder. Both our cricket and plant-based protein formulas will supply you with all the essential amino acids and branched-chain amino acids for rapid muscle recovery.