Proper recovery also reduces chance of injury. Recovery should be part of your training plan - not an afterthought. Recover well and you'll feel great every morning, ready to punish your legs all over again. Diet Eating right all the time is important, but never more so than right after a hard workout or race. After 30 minutes, eat more complex carbs.
Energy drinks are a good way to get carbs, plus equal parts protein and fat.
There is evidence that the body does better digesting proteins and carbs separately, worth considering if you sit down to a big post-ride meal of meat and potatoes. Eat the protein first, then the carbs. Daily nutrition should include a balanced diet of carbohydrates, protein and fat. Daily doses of antioxidant vitamins such as E and C can help recovery. Hydration Water is a huge part of recovery.