A wise man once told me, that if I did nothing else after a training ride other than eat an apple, I wouldn’t go far wrong.
If I didn’t have any fancy-pants energy replenishment stuff, or any super-dooper drinks with beta-whotsit added, eating an apple would give me the vitamins I need to recover from a ride.
Of course, you need more than just an apple, but there’s a 20min “Glycogen window” after you’ve finished exercising.
Spend this time arsing about cleaning your bike, having a shower or whatever and you’ve lost it.
It’s harder to recover in the time outside that glycogen window than it is during it.
They’ll make you faster.