An ice cold Coca-Cola after a long day in the saddle is something special. It may seem outdated, but some professional riders still drink Coke during and after races for an extra kick of energy.
Let’s face the facts. Coke is not the best recovery drink, but it’s not a terrible bad one either. The 140 calories in a 12-ounce can aren’t going to make you break your diet, especially while racking up miles.
"Coke contains mostly high-fructose corn syrup, which is about 55 percent fructose and 45 percent glucose," explains Nanna Meyer, PhD, RD, an associate professor in the department of health sciences at the University of Colorado, Colorado Springs. "Though it will give you a quick boost of energy, the soft drink", says Meyer, "does not have enough sodium, fluid, or protein to adequately rehydrate you, rebuild energy stores in your muscles, or repair tissue."
If you crave a Coke after a hard ride, go ahead and have one, but pair it with a snack that contains protein and sodium, along with extra water.