Thanks for the advise.....that banana peanut butter soya combo is what I have been using just thinking about trying something a bit more complex....but it seem like I don't need to from what you are sayingWhat is "....my vegan recovery drink..."?
I have not devoted a lot of research on this but for what it's worth, IMHO, recovery drinks are mostly hype. It's all part of the supplement industry. And again IMHO the supplement industry is just interested in making your wallet lighter.
I think the main purpose of a recovery drink is to replace the water you lost. So it seems like plain old water is the best recovery drink. Unfortunately, water is pretty cheap so you can't support a billion dollar industry promoting water.
The other thing you might want to replace is electrolytes. Mostly sodium and potassium. Most of us don't run low on sodium. but if you did you could just add a little salt to your water. There are all kinds of foods that are good sources of potassium. And there are other electrolytes that you lose besides those two. but they are also found in food. Good news for vegans. Most fruits and veggies have plenty of electrolytes.
Now if you are training really hard and have a low BF%, you might also want to replace glucose. If you think you need to keep your blood sugar levels up you could add a little fruit juice to your water bottle.
Finally, if you are working really hard you should add some protein to your recovery drink. your body needs to repair muscles after a workout and it will need some protein. Remember our bodies do a bad job of storing protein. So you need to be constantly adding it to your system.
I work out in the morning on an empty stomach. but I drink about 16+ ounces of water over about an hour. When I get home i make my own version of a protein drink. One banana, one tbsp of peanut butter, one tbsp ground flax seed, and one cup of soy milk. I call it breakfast, not a recovery drink but it pretty much serves the same purpose.
Thanks for the advise.....that banana peanut butter soya combo is what I have been using just thinking about trying something a bit more complex....but it seem like I don't need to from what you are saying
Have a look at this let me no what you think https://www.myvegan.com/nutrition/vegan-recovery/11802980.html
I likeI'd keep it simple and get your carbs from food. Would recommend spirulina since it's a complete protein (why does it need to be low protein?). Seeds, nuts and dried fruit post workout.
Thanks for the advice .......road cycling and touring