Chocolate milk. Seriously. It's a good, simple recovery drink. Not something you wanna drink directly after a training ride or running a 5K if you dont wanna paint your shoes brown but it'll work just fine for almost any kind of lactic acid buildup/muscle-recovery. Every member of my rowing team as well as myself kept to this after races and erg tests and we managed medaling at youth nationals so there has to be some truth to this