osmo recovery drink
I think im gonna try having a BSN syntha 6 protein shake and a natures bakery Fig bar pack next race. Since I already have both.
Together it’s about
420 cal
55 carb
24 protein
About 2:1 ratio… Not quite the “magic” 3:1 or 4:1 people talked about.
Maybe the race after that I’ll try 2 Fig bar pack, 1/2 scoop of the syntha 6.
540 cal
87.5 carbs
15 protein
5.8:1 ratio 
Am I overthinking this… Definitely! Gotta try to get myself out of the post race holes asap so I can be fresh for the next training session.
Since you are overthinking things already, don’t forget about absorption rates! Last thing you want to do is just down a ton of carbs and protein and just send them down the toilet a few hours later. I’d personally cap my carb intake to about 60g and protein to about 15g for a post workout shake/meal.
Just some more food for thought.
I use UHT pasteurized chocolate milk in small (8 oz/236ml) boxes. Doesn’t need to be refrigerated. Very portable. Drink 2 or 3 boxes on way home. Buy them in bulk at local warehouse store.
I have heard a recovery drink within 30 minutes of exercise is beneficial, so I decided to make my own with pure maltodextrin, glucose, and whey isolate protein in a 3:1 carb:pro ratio. It’s super cheap to make your own and I don’t feel that nagging hunger after races or workouts. I generally feel better drinking one than if I don’t but it could be mental.
Is maltodextrin super sweet?! I never had it in pure form. Specially in 3:1 ratio that’s like eating candy I would think!
On the other @iracebikes I’m not that worried about absorption rates cus it’s post race not on the bike food. Only worried if it’ll upset my stomach, not nothing hardly ever does!
I do like those small boxed Horizon chocolate milk, they don’t need to be refrigerated, but the cost would be higher than protein shakes + Fig bar I would think.
Actually maltodextrin and glucose dilute the flavor and it just tastes bland. I added powdered peanut butter and use chocolate flavored whey isolate so that there’s more flavor
Maltodextrin can range from “not at all sweet” to “not very sweet” (technically maltodextrin can have 3-20+ glucose molecules in a chain; the shorter the chain the sweeter it is, but it is never very sweet). It will be somewhere between a third as sweet as table sugar to a tenth or less as sweet.