There’s no question that an icy cold Coca-Cola can feel like an elixir from the gods after a long day of suffering. And the 585 kilojoules in a 340ml can aren’t going to make or break your diet, especially if you’re racking up miles. But it’s not the best recovery drink.

“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.