Create me a Primitive Recovery Shake from Limited Ingredients
So, there is no Whey protein powder in Goa. There is no gatorade either. There is no Cyto-****s.
I have at my disposal:
Soda Water (mmmm)
Coconut water
Sodas (Coke/Pepsi/Thumbs Up/Limca)
Refined Sugar
Table Salt
Light Salt for Potassium (maybe... have to look)
Ice Cream
Milk Powder (alternative to whey?)
Milk
Yogurt I make myself from boiled milk
Fruits out the wazoo (best bananas EVER)
Eggs, but I dunno if you can eat em raw here
etc.
Right now I usually have a coke mid ride, and drink alot of water... followed up by a coconut water (chopped open in front of me) at the end, and then half a chicken for dinner an hour or an hour and a half later, with a mixed fruit cup with coconut shavings and plain yogurt on top.
To energize for a ride I usually have rice and lentils boiled, then fried with chillies, mustard seed, and other Indian inventions for flavour. Either that or I chomp down 2-4 samosas with either a club soda or a thumbs up, depending on how much energy I think I need.
I don't think I'm recovering like I would with whey, etc.
I am thinking I can buy a blender and mix.... fruits, coconut water, milk powder, milk, sugar, light salt, and salt... but I dunno how much is appropriate of any of those. Hmmmm...
Any ideas for an "all natural" post-ride shake?