Training & Nutrition - 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?

Oh, and honey. Most natural crap I can get.

Where are you living. I dont know if anyone will know what to do with any of thouse. You could just mix to taste.

Bananas have absolutely HUGE amounts of potassium. Hundreds of milligrams per. Don't go shopping for the light k-salt, just blend in a banana.

I live in Goa. Okay, so I will mix the best bananas ever for K+... what about protein? Milk powder?

No nutritionists here? :(

Ok, here's what I would do. Actually, here's what I did when I lived in Hawaii.

If all I had was what you listed above, I would do the following....

Make your shake with milk, it has some protein and other nutrients, butmost of all it just makes it creamy and yummy. :)

I would definitely blend in a Banana for the potassium.
For protein, two eggs. I know it seems like alot, but raw eggs are actually very good for you, and loaded with protein for muscle recovery.

Then, I would add some other fruits like pineapple or guava if you have any, they have potassium and other natural levels of electrolytes too. Just depends on your taste. A little coconut is good for taste too, but not very healthy, it has alot of fat, or is it cholesterol? Can't remember off hand.

Powdered milk is ok if you want it creamier.
You shouldn't need to add any salt, since most foods have a little natural sodium in them.

If you want it nice and cold, blend in some crushed ice to make a chilled smoothie out of it.

So,

-Milk
-Banana
-2 eggs
-fruits like pineapple or guava etc, to personal taste.
-A little sugar if you like, to help restore glycogen.
-crushed ice

Try that.

I'm not gonna eat raw egg in India. But I will get some eggs to add to the milk, along with a banana, when I boil it (you have to here for safety). Then I'll add sugar.

Thanks.

Marathon runners used to suck down packets of honey from fast food joints before GU was invented.