I went away with chocolate milk and expensive recovery drinks and now my post-ride recovery drink is
- 12oz milk (skim or lactose free, or whatever is in the fridge)
- 3 Tablespoons TANG
This is right about the 4:1 Carb:Protein ratio and costs about 20-40¢ per drink for me where I live.
And tastes just like a dreamsicle… mmm I’m craving it already 
Nutrition Facts w/ Skim Milk:
Calories: 338
Fat: 0g
Sodium: 247.5mg
Carbs: 54g
Protein: 12g