From "Cycling Past 50" by Joe Friel, "Owen Anderson, PhD, the publisher of Running Reaseach News, suggests a recovery home brew based on a study at the Universtiy of Florida by the scientist who created Gatorade. Anderson's drink provides the same benefits as the expensive commercial drinks. To make your own home brew recovery drink mix five table spoons sugar with 16 ounces skim milk. Skim milk is used becase fat delays digestion." I use pwedered milk and add a bit of amond flavoring. Tastes good, cheap, easy to make and it works. Great source of protein and the simple sugars get into your system right away (which is good for recovery but not while riding). Note: Friel says any recovery drink or food should be consumed within 30 minutes of getting off the bike because high levels of blood flow to the legs continue for a while and carries the nutrients faster. He also notes that there is increased sensitivity to insulin, making your body more ready to replace lost energy. See pages 138-142 of the book for additional information.