Other than beer, what recovery drinks for endurance riders aid with recovery from muscle soreness and help you get back to full speed quicker? (Yeah inevitably someone will say beer so had to get that out of the way). My reading says a blend of carbs, protein and amino acids is optimal but what have your found that helps you recover fast?

Chocolate protein shake.

I make a protein shake with milk, bananas, whey, honey and greek yogurt after every ride. Sometime I add steel cut oats, but my daughter usually has some of my shake and she doesn’t like the oats.

I noticed a difference pretty early when I started doing this. Recovery was much faster. Likewise, when I run out of whey, I can def. tell.

I like chocolate milk after a long ride, if I can find a store with it.

A Starbucks venti mocha hits the spot, also. I will get it as a "frappe" if it's a hot day.

What's optimal for recovery and alleviating muscle soreness? I have no clue, nor does anyone else. Just eat a balanced meal with real food, some time before going to bed.

And this whole "recovery time window" is bunk.

McCallen 15.

Regular food is fine - I haven't found an ingestible magic bullet that works any better than sufficient liquids and a decent meal.

What has made a *much* bigger difference for me is stretching and foam roller sessions following rides (when necessary/really stepping up my CTL). If I'm getting to the point where my legs ache, they'll often keep me from getting good sleep and that's the worst enemy of recovery. Stretching/rolling makes an immediate difference. That, and don't be afraid to do actual recovery rides (followed by stretching and rolling) when you're sore - I find that helps more than taking the day off.

Can't do chocolate milk because of the lactose. Vega Sport Recovery is my go to. Mixes with 1.5cups of water. Done!

I've had good results with Hammer Nutrition Recoverite.

Water, lots of water. My go-to post ride meal is muesli, almond milk, fruit, and some Greek yogurt. Mix it around and enjoy. Replenishing glycogen stores and rehydrating is much more important after a long ride than a 30 gram protein shake.

it depends on the fluid intake up to that point within the last few days, time you're looking to consume it (right after the ride or closer to nite nite time) & taste tolerance.

Lemon juice, cranberry juice, some sparkling water, & a few blended up strawberries all poured into a cup half full of chipped ice. Couple of those are tasty.

Sort of depends on the day, weather, temp, etc. If it is super hot and humid, I probably have sucked down enough liquids, so I will probably have some oatmeal, made with lactose free milk, and a lot of blueberries. If it is cooler I will go with oatmeal with lactose free milk and lots of blueberries... . So I get the carbs, protein, etc. I might mix in some vegan protein powder that I like into the milk as well before I cook it, so I get a little more protein than the oatmeal and milk will provide. If I don't have the oatmeal, I also love Bob's Red Mill Muesli that I can sub with, and on occasion, I will partake of a bowl of homemade cuban black beans I make. Black beans are so good.

I read some where a PB&J (carbs and protein) or a bowl of cottage cheese with fruit. Real food.

BUT I do drink a whey protein blended with a banana since I usually need more liquids.

They have great products for this.

However, I usually like bananas and water myself

beer doesn't hurt

Coconut water and salted/roasted hemp seeds

Recovery is a 1-3 day process, not a drink.

I'll have water and my regular food after a hard ride.

And maybe a short nap (GH release)

A strawberry & banana shake with oat milk + 1 scoop of protein powder (30g) and 1 scoop of BCAA (5g). Then, for the remainder of the day, I eat more than usual.

Cottage cheese with peaches, canned or fresh. Greek yogurt with blueberries and cashews.

Water, and food. Fruit.

About beer: I have a friend who runs, and he and all his clubmembers always stop for a beer or three or four after they run. There must be something to it. Unofficially, their slogan is "the running team that drinks".

I'm surprised no one has mentioned vodka yet.

Good ol' chocolate milk... well, Fairlife chocolate milk since its lactose free. Another favorite is a Fairlife whole milk smoothie with strawberries, bananas, honey and pistachios.

Beer, then nap!

I use SiS Rapid Rego Rapid Recovery

Another vote for a decent quality chocolate (or your favourite flavour) protein shake. I use Veloforte recovery shakes, but they are UK only. The key is to take them asap after a long/hard ride. Especially if you are unable to get a decent meal within an hour of finishing. I usually whack down a recovery shake before I take a shower and then eat something more substantial a bit later.

When my daughter was on University of California Crew team, their research found the best recovery drink was chocolate milk, and the best energy bar was a Snickers. I was at Mammoth Mountain for a week of motocross practice before the race. One day my friends and I had some beers after a hot day of practice. Soon after I was really sick and dizzy. My friend's wife gave me a glass of water with salt in it, and I was almost instantly better. I must have been very dehydrated.

Myth.

There’s no special benefit to getting nutrition within 1 hour of finishing exercise. Unless you plan to ride some more that same day.

How long is this endurance ride you speak of?