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From Fellrnr.com, Running tips
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I was asked what I take for A recovery after a training rundrink is an important part of [[Nutrient Timing]]. I've experimented with a number of options over the years, and this is my current concoction. It seems to work well, it's tasty and settles well.
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== Ingredients ==
* 2 tablespoons cocoa powder. This is pure cocoa, not 'hot chocolate mix' and has no added sugar. I use Now Organic Cocoa (http://www.nowfoods.com/Products/ProductsbyCategory/Category/M074399.htm?cat=Natural%20Foods) as it is reasonably priced online, and has 21.5 - 107.5 mg of cocoa flavanols (polyphenols). It is the flavanols that are believed to have cancer preventative properties, and I have a history of cancer in my family. If you use a different cocoa, make sure it is not ' alkalinized', 'processed with alkaloids' or 'Dutch processed', which are names for the process that removes the flavanols.
* 1 Scoop of protein powder. I use 'Optimum Nutrition 100% Whey Powder' as it is the cheapest good quality protein powder I can find. I use the vanilla flavor so that I can mix it with this drink or Gatorade. I get mine from http://www.bulknutritionAmazon.com/p62_100__Whey_Protein_-_Gold_Standard_Optimum_Nutrition.html
* 2 tablespoons of plain, non-fat yogurt. The bacteria in yogurt help keep the digestive system healthy. The yogurt adds a very slight tang, but does not impact the flavor significantly.
* 1 raw egg. An egg provides some extra protein, a variety of fats and vitamins. I use cage free eggs for moral reasons.
