I have learned a lot about recovery these past several years.
I’m training more, and getting older. I hate to admit it, but as I age, it takes me longer to recover. I need rest days. I need more sleep at night. And, I need a healthy diet based on whole, natural ingredients, particularly fresh fruits, vegetables, and whole grains.
I have also learned it’s essential to replenish the nutrients lost during exercise immediately afterward. Within 20-30 minutes. This speeds recovery enabling me to get back at it sooner.
I have tried several packaged recovery drinks. The VEGA plant-based product is my favourite but expensive, if you cycle as much as I do. So, I make my own. It is based on several years of experimentation. I have tried a variety of ingredients but this is what works best for me.
- 1 cup of berries – blueberries, strawberries, raspberries (fresh whenever possible, otherwise frozen)
- 1/2 banana
- 1 tablespoon of peanut butter
- 1 cup of natural almond milk
I mix these in the blender until smooth and pour into a large glass. It’s simple. Fast. And nutritional. The drink supplies 10-50 % of my daily requirements for Vitamins ( A, C, B12, and D), Iron, Calcium, and Fibre.
Do you have a special recipe?
PedalWORKS 
Nope, just eat lots of fruit plus nuts etc. I’m a non meat eater anyways
Me too. No meat. I usually take a banana along as well. Maybe 2.