Alternative Recovery Drink after ride (grab from the web)

So last post I let you in on how to make cheap energy drinks. After a ride, race or workout it is important to start replenishing your body with things that will help you recover. Like energy drinks, there are heaps of expensive protein powders and additives that claim to make you recover faster and better. Many of these products are great, but there are some drawbacks you should look out for. Many protein powders are made in the same factories that banned substances are manufactured so if you are a competitive racer, you may have traces of a banned substance in your system which will get you into trouble. Also, your body can only consume so much protein - excess protein in your diet wont be absorbed into your muscles, you just piss it out which seems like a waste of time. Another drawback is that these protein supplements are often expensive but if you're on a budget, there is an alternative.

Many athletes around the world use full milk as their post workout drink. Milk has a good amount of protein, fat, carbohydrates and sodium which makes it a solid recovery drink. Chocolate milk is also good as it has more sugar than regular milk and will replenish more of your calories. It is important that you have a well rounded diet that provides you with all your daily nutritional needs, but if you feel like your protein intake is lacking, you can mix milk powder with milk to give you a cheap recovery drink with a bit more protein and other nutrients.