Originally Posted by
misterwaterfall
if you look at the science it will tell you nutrient timing doesn't really matter as long as your daily macros are where they should be. The notion of a window of time for optimal absorption pails in comparison to actually getting the right mix of protein/carbs/fat.
Well, I'm not really forced to make a choice between a recovery drink and getting the macronutrient mix right the rest of the day. I do my workouts fasted very early in the am and a recovery drink is about all I have time for before making my train. So the recovery drink is my 6:30 am first breakfast, it works well logistically. The rest of my formula is pretty straight forward: 100 grams protein per day, 1350 cal/day plus substantially more credited back for calories burned cycling based on power meter data. Then on account of the calorie-restriction, try to maximize nutrition in everything I eat. It works out every day to 50% calories from carbs, and 25% each from fat & protein, including the recovery drink.
The actual question was: what dose for protein and carb in the recovery drink, gives that I'm going to have it as my practical breakfast anyway?