“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.