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.

life’s too short for all that faff… For goodness shakes powders do the job after a big day out, not after every ride

I use ATP muscle fuel 60g or more mixed with a pint of water, get 5kg for £29 saves the faff.

i thought this was gonna be about booze. 🙁

Slimfast

Choco milkshake – proven to be as good as anything else IIRC.

http://www.telegraph.co.uk/science/science-news/5421581/Chocolate-flavoured-milk-speeds-up-recovery-as-well-as-expensive-sports-drinks.html

Nesquick