I want to start making my own protein recovery drink after riding and currently use a version of a recipe from 'Nigella Express':
300ml of milk, a banana, 4tsp of choc ovaltine, 1tsp of camp coffee and a scoop of H&B 90% soya protein.
Should I increase the milk to say 500ml on 2 hour + rides and an extra scoop of protein? Anything else I should add like HMB or ribose from TORQ?
Was going to do a bit of research but thought a few people round here will have already done the hard work.
