I've been doing running for the past few years, focussing on distance rather than pace and as such my training hasn't been based around speed or specific strength work. After a session I normally refuel with some sort of carb/protein combination (usually higher in carbs) so sometimes I might have a whole meal chicken sandwich or if I'm pushed for time semi-skimmed chocolate milk. I've never been one to be control-crazy with my diet, in fact I consider myself to be a pretty ordinary bloke with a pretty ordinary diet (and plan to stay that way) but where possible I try to fuel/ refuel fairly properly.
I've recently taken up mountain biking (with a proper MTB as opposed to a supermarket flat-pack type) and where possible between running days I ride to and from work which involves some uphill trail work during the 15 mile round trip. Obviously once I've completed each 7.5 mile ride my quads are pretty much taxed so I'm aimed to strengthen them for future rides as well as helping me on my runs. And if I can lose a little from my waist at the same time I'll be pretty happy too.
In short, I'm looking to strengthen and power (*not* build) my quads from the MTBing.
So with all that being my situation and goals what should I have after each bike ride? I've been told I ought to focus more on protein (maybe a decent protein shake) straight after and before bed, does that sound right?
I didn't find the right solution from the Internet.
