The classic post-ride thing – though I’m sure there are studies out there now which suggest completely the opposite – is that you need to bang down a mix of carbohydrate and protein within about 30 minutes of finishing your ride, the protein helps you body absorb the carbs more quickly and replenish your glycogen reserves faster than just with carbohydrate alone.
That’s why chocolate milk – apparently, though I’m sure there are studies out there now which suggest completely the opposite – works well, mix of carbo and protein. The protein is just there to help faster processing of the carbs, apparently.
If you miss that window, it takes – apparently, etc – significantly longer for your body to replenish its glycogen reserves.
It seems to work for me in my world of averageness, though obviously I may be and probably am, completely wrong.
How hard are you working anyway, on a scale of 1 to 10 where 1 is barely leaving the sofa and 10 is flat-out, unsustainable, extreme death on a nuclear scale?