After a hard bout of training, refueling is integral to your recovery. Blah blah blah, we can get all food-sciency here, but let's keep it simple. You should aim for a mix of simple carbs and quality protein immediately following your workout. By immediately, I mean immediately, so out the window are the more complex things that take some time or planning to have ready.
If you care to geek out more about the science behind a recovery mix, check out this post from Dr. Allen Lim, with a boatload of references for even further reading if you want...
But in keeping it simple, a blend of anywhere between 3:1 and 5:1 ratios of carbs to protein is ideal, immediately post workout. Thankfully, the folks at Skratch have thought about this, and so much more, with their Skratch Endurance Recovery Mix. It's quick, convenient, and delicious on it's own, but the coffee-addict in me wanted something even better.
Enter this easy-to-make iced coffee drink. perfect to whip up post-training ride.
Visual kind of person? Watch my Instagram Story video here.
Scroll down for the (easy) recipe
2 scoops Skratch Endurance Recovery Mix
Shot of espresso (if you don't have an espresso machine, have some pre-brewed coffee refrigerated and use that instead of the almond milk or water below)
Almond Milk for creamier consistency and taste, or plain water for a lighter drink
Throwing this together is simple, easy, and requires almost no measuring: all important aspects when mixing something in a post-training daze...
Add almond milk, water or cold-brew coffee to your glass (adjust amounts as you prefer for taste)
Add 2 scoops of Recovery Mix
Add shot of espresso
Mix some more
That's it, you're done. Now enjoy!
Like I said, super quick, super simple, super easy, and super tasty.
But seriously, this is way better in a visual format. View the IG story here.