What do professional cyclists drink after a race?

December 17, 2025 •

3 min read

Professional cyclists often begin their recovery process within moments of crossing the finish line, a crucial practice for maximizing performance in multi-day events. This immediate intake is key, and understanding what do professional cyclists drink after a race reveals the sophisticated nutritional strategies that go into elite sports recovery.

Quick Summary

Elite cyclists use specialized drinks featuring a precise blend of carbohydrates, proteins, and electrolytes to rapidly rehydrate and repair muscles post-race, with options ranging from tart cherry juice to high-performance shakes.

Key Points

Tart Cherry Juice: Pro cyclists drink tart cherry juice for its anti-inflammatory antioxidants (anthocyanins) and to aid sleep, especially during multi-stage events like the Tour de France.
Recovery Shakes: Within 30-60 minutes post-race, a specialized shake with a 3:1 or 4:1 carbohydrate-to-protein ratio helps replenish muscle glycogen and start the repair process.
Electrolyte Drinks: Immediate rehydration is crucial, and pros use drinks rich in sodium, potassium, and magnesium to replace minerals lost through sweat and prevent cramping.
Chocolate Milk: Considered a cost-effective and convenient recovery drink, chocolate milk provides an ideal balance of carbohydrates, proteins (whey and casein), and electrolytes.
Strategic Timing: The timing of recovery drinks is as important as the content, with specific nutrients absorbed most efficiently in the 'golden hour' immediately following intense exercise.
Avoiding Antioxidants During Training: Some pros avoid strong antioxidants like cherry juice during normal training phases to allow for necessary training-induced muscle adaptations.

The '3 R's' of Post-Race Recovery: What Pros Drink

Elite cycling is a gruelling sport, where day-to-day recovery can determine the winner of a stage race like the Tour de France. That's why professional cyclists and their nutritionists focus on the '3 R's' of recovery: Rehydrate, Refuel, and Rebuild. The drinks they consume are meticulously chosen to accomplish these three goals as quickly and efficiently as possible.

Rehydrate: Replenishing Lost Fluids and Electrolytes

Immediately after finishing, riders lose liters of fluid through sweat, along with essential electrolytes like sodium, potassium, and magnesium. Proper hydration is not just about replacing water; it's about restoring the body's mineral balance to prevent cramps, dizziness, and fatigue.

Electrolyte Drinks: These are the foundation of post-race hydration. While commercial brands like Gatorade are common, many pro teams use specialized or custom-made mixes to tailor sodium and electrolyte levels to an individual rider's sweat rate.
Coconut Water: A natural source of potassium and other electrolytes, sometimes used as a less-processed alternative to commercial sports drinks.
Plain Water: Used in conjunction with other sources, but rarely sufficient on its own due to the high electrolyte loss during a long or hot race.

Refuel: Restoring Glycogen Stores

The muscles' primary fuel, glycogen, becomes severely depleted during a long race. To prepare for the next day's effort, cyclists must quickly replenish these stores. Fast-digesting carbohydrates are critical during the first 30-60 minutes after exercise, as the body is most receptive to absorbing nutrients during this window.

Recovery Shakes: A mix of carbohydrates and protein is the go-to. The carbs help drive glycogen back into the muscles, while the protein kickstarts muscle repair.
Chocolate Milk: This classic for athletes offers a near-perfect carb-to-protein ratio and is easily accessible and affordable. It provides quality protein from casein and whey, along with carbohydrates to refuel.
Tart Cherry Juice: A common sight at finish lines, particularly during grand tours. It provides a dose of carbohydrates while also offering powerful anti-inflammatory and antioxidant benefits from compounds like anthocyanins.

Rebuild: Supporting Muscle Repair and Adaptation

Intense exercise causes microscopic muscle damage. Protein provides the building blocks—amino acids—to repair this damage and build stronger muscles. Protein consumption is especially important in the hours following a race.

Whey and Casein Protein: Many recovery shakes combine both types of milk protein. Whey is fast-acting, while casein provides a slower, sustained release of amino acids to aid recovery over several hours.
Plant-Based Protein Blends: For vegan athletes, products combining pea, soy, and fava bean proteins ensure a complete amino acid profile is delivered.
Smoothies with Whole Foods: Homemade recovery smoothies blend protein powder with whole food sources of carbohydrates and micronutrients, such as bananas, berries, and spinach.

A Closer Look at Elite Recovery Drink Choices


Drink Type	Primary Benefit	Key Ingredients	Common Timing
Tart Cherry Juice	Reduces inflammation and muscle soreness, aids sleep.	Montmorency cherry concentrate, anthocyanins, melatonin.	Immediately post-race and in the evening to aid sleep.
Protein/Carb Shake	Replenishes glycogen and rebuilds muscle.	Whey, casein, maltodextrin, essential amino acids.	Within 30-60 minutes of finishing a stage.
Chocolate Milk	Rehydrates, refuels, and rebuilds muscles.	Casein, whey, carbohydrates, calcium.	Popular immediately post-race and during travel for convenience.
Electrolyte Mix	Replaces lost salts and minerals.	Sodium, potassium, magnesium, chloride.	Integrated into post-race fluids, particularly on hot days.
Recovery Smoothie	Customizable nutrient-dense recovery.	Milk or non-dairy base, fruits, spinach, seeds, protein powder.	Post-race, offering a balance of macros and micronutrients.

Conclusion: Strategic Choices for Peak Performance

The drinks professional cyclists consume are far from random; they are a calculated part of a comprehensive recovery strategy designed to minimize inflammation, repair muscles, and prepare for the next effort. From the anti-inflammatory power of tart cherry juice to the balanced macro profile of a well-formulated recovery shake, each component serves a specific purpose. While the exact drinks may vary by team and rider, the underlying principles of rehydration, refueling, and rebuilding are universal. By paying meticulous attention to what they drink, pros ensure they can perform at their best day after day, even during the most demanding races. For more detailed insights into sports nutrition, you can explore resources like the Journal of the American College of Nutrition.

Frequently Asked Questions

The red liquid is often tart cherry juice, a staple recovery drink for many pro cycling teams. It's chosen for its high concentration of anthocyanins, which are antioxidants with powerful anti-inflammatory properties that help reduce muscle soreness and inflammation.

Yes, chocolate milk is an excellent and readily available recovery drink. It provides a solid mix of carbohydrates and high-quality protein (whey and casein), along with electrolytes, making it highly effective for rehydration and muscle repair.

The most effective time to consume a recovery drink is within 30-60 minutes after finishing a race. This period, known as the 'golden hour,' is when the muscles are most receptive to absorbing carbohydrates to replenish glycogen stores.

Electrolytes like sodium and potassium are essential for rehydration. They help the body retain fluid, regulate nerve and muscle function, and prevent dangerous conditions like hyponatremia from over-consuming plain water after heavy sweating.

Yes, homemade recovery drinks, like smoothies blended with milk, fruit, and protein powder, can be very effective. They allow for customization to a cyclist's specific needs and can be made with natural ingredients.

Pre-race drinks focus on providing sustained energy (often higher in carbohydrates), while post-race drinks prioritize a mix of carbohydrates, protein, and electrolytes to immediately kickstart the recovery process.

During a typical training block, mild muscle inflammation and oxidative stress are necessary stimuli for adaptation and getting fitter. Over-using strong antioxidants like tart cherry juice during this phase could blunt these positive training adaptations.