Chocolate milk on easy days Recoverite on longer harder workouts.
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For short hard workouts (60 minutes), Iāll just have a small snack and coffee before and then my usual breakfast meal shake after (Labrada Lean Body MRP)
For 90 minute SS or threshold workouts: normal breakfast before and Rego afterwards.
Long group rides: Rego immediately when I get back and a larger meal within 90 minutes after.
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Donāt you think is a better option to drink only 1 scoop of Gold Standard Whey ?
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Iād been using some Skratch recovery powder after every ride, including my 40 minute commute (40 mins hard out) to work in the morning. I was doing this mainly because it tastes as good as chocolate milk, and it had expired and needed to be used up.
I replaced it with some SIS protein + carb recovery shake, and itās nowhere near as nice, so I only take after hard workouts or commutes.
I plan to switch back to Skratch for post commute to work/breakfast, and then SISās Overnight Protein for after harder workouts (I do my TR workouts 8-9pm at night).
I have zero evidence to confirm if this is āāmaking me a faster cyclistāā or not. My hope is that the overnight will just aid recovery. Iāll try to drop the calories of the shake from my diet during the day, so Iāll have the same total calorie intake, but now after a hard workout I get those calories (and protein for rebuilding) after the workout.
Lets hope it works.
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Too much protein and almost no carbs with just the whey. As I understand it, 4:1 carb to protein is what youāre looking for an endurance recovery drink. Even the one I use is low, closer to 2:1ā¦
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After every workout, regardless of effort I consume protein and carbs.
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I do number 8 in the link below and chocolate milk from time to time>
I use the Skratch labs recovery drinks too, after every ride, run, and swim. (Unless pretty easy.) Iāve noticed after doing this I do feel better, but may just be a placebo effect like others have mentioned. I like the fact its portable so I donāt have to refrigerate it when out like I would with chocolate milk, like when at the pool. Chocolate milk would be a great option at home though, except for the teenagers in my house that would consume it before I ever got to it!
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Thatās not entirely trueā¦ the Skratch recovery mix has dextrose added, which should be good to get sugar back into the muscles quickly (high glycemic index, easily digestible) and lactase added (for removing lactose from the milk product which is problematic for some people).
Having said all that, I have never used the Skratch recovery mix - so Iām not advocating it. Just pointing out that itās not the same as chocolate milk.
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EFS Ultregen is amazing. When I take that, especially everyday when doing hard workout I wake up the next day feeling ready to rock and roll.
Nothing like smashing your face through a brutal workout and looking forward to a nice big glass of ice cold chocolate milkā¦ only to find your kids left a few drops at the bottom of the quart that of course is still in the fridge 
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Soy chocolate milk blended with a banana and ice. Protein and sugars replaced. Canāt go wrong with 40-50g of sugar mixed in a water bottle if the cupboard is empty, assmuming you have table sugar haha. For the longer Saturday workout I have an electrolyte sachet mix as well as I sweat so much. No need to be spending big money on these post workout drinks I feel anyway.
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Does anyone here use the Infinit Nutrition products for recovery? A few friends have recommended Infinit to me and Iām considering it. Iād be curious to hear anyoneās thoughts.
I used the Gu brand Recover drink mix. Really liked it, was great ratio, mixed easy, one of the best tasting out there. Then they discontinued it and replaced it the Roctane recovery, which has a different ratio of Prot:Carb, tastes worse, and costs twice as much.
Really miss that, would have stocked up had I known it would simply disappear.
Still looking for something thatās a direct replacement, but have been using SiS recovery mix I had leftover from a previous trial, with some sucrose added to get to 4:1.
Hey,
Any suggestions for a recovery shake?
Iāve been using Sis Rapid Rego until now and just wondered if there is better,
Thanks a lot, Tom
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Sorry for being a killjoy, but I would consider if you really need a recovery drink. I think the recovery drink is just a treat for most. Would you have a recovery drink if it tasted bad? Probably not. I understand it for people who do a lot of volume or more than one workout per day and need to take in a lot of calories and as soon as possible after a workout. I believe that most people would be better off having a more balanced meal of real foods after a workout which gives you also some nutrients on top of the protein and carbs even if it takes a bit longer before you can have it.
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chocolate melk
I utilized Pure Protein Shake, itās satisfying refuel my body. Drinking protein shakes remains a popular way for active grown-ups and athletes to get their protein and refuel muscles after exercise. Consuming protein helps keep your body in muscle protein balance.
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Iām training pretty hard 12-15 hours per week alongside a physical job and consume no processed food, thus for me a recovery shake is a very welcome helping hand in progressing and maintaining consistency
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I can give you some recipes. You can try them 
1. A peanut butter smoothie
Components:
1 scoop of chocolate protein powder
1/3 cup 2% cottage cheese
1 tbsp pudding (without sugar)
2 tablespoons of ground flax seeds
1 tablespoon peanut butter
1 ice cube
1/4 cup water
Preparation:
put in a blender: flax seeds, cottage cheese, peanut butter, protein powder, pudding, ice and water. Mix all ingredients for 1 minute until you get a liquid mass.
macronutrients:
Calories: 375 kcal
Protein: 37 g
Carbohydrates: 21 g
Fat: 19 g
2. Almond coconut smoothie
Components:
1 scoop of chocolate protein powder
1 cup almond milk
6 almonds
1 tablespoon of coconut flakes
1/2 teaspoon almond extract
A few ice cubes
Preparation:
Add all ingredients to the blender except almonds and mix for 1 minute until smooth. Then add the almonds and blend for another 15 seconds.
macronutrients:
Calories: 250 kcal
Protein: 30 g
Carbohydrates: 11 g
Fat: 9 g
3. Pistachio smoothie
Components:
1/2 scoop of vanilla protein powder
2 tablespoons of shelled pistachios
1 tablespoon of almonds
1/2 cup frozen spinach
1/2 cup almond milk
1/2 teaspoon honey
A few ice cubes
Preparation:
Add all the ingredients to the blender and mix for 1 minute until you get a liquid mass.
macronutrients:
Calories: 320 kcal
Protein: 18 g
Carbohydrates: 40 g
Fat: 10 g
Let me know if you like it! 
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