On numerous podcasts Amber and TR have stated that the optimum carb:protein ratio in recovery drinks is 4:1. However, it seems that every manufacturer of recovery drinks uses a different ratio. For example:
SiS Rego (1:1)
High 5 (2:1)
The carb source and composition in all the above varies between manufacturer (different sources of carbs (malto, fructo, etc, and the ratio between simple and complex carbs), as does the protein source (whey, rice, soy, etc.).
So, who’s right? What is the best / most efficient ratio of carbs: protein? Does it matter as long as you’re getting in some fast acting carbs and protein after a ride or workout?
I already make my own energy drink using a 2:1 ratio of maltodextrin:fructose. Any advice on the ratio of 2:1 malto:fructo to whey protein if I want to make my own recovery drink? Cheers.