You need to replace the fuel (carbs) that you’ve used otherwise you will feel sore, achey and tired during your next session.
Take advantage of the 30-minute window. This is when your muscles restock energy levels faster than normal. The sooner you supply your muscles with carbs and protein after training, the quicker they will repair and rebuild. SO have your recovery drink / snack ready in your kit bag or in the car to eat on your way home.
Eat carbs with protein. To help the body repair and rebuild, you need carbs with protein in a ratio of 3:1. Ideally, you should consume approx 20g protein. You can achieve this either in the form of drink (milk) or food (see below). You don’t need commercial recovery drinks!
Opt for a milk drink. Milk, flavoured milk and milkshakes are near-perfect recovery drinks. Research shows that all types of milk after training speed up fuel recovery, encourage muscle gain and even reduce muscles soreness after training. They also help rehydrate the body more efficiently than sports drinks, according to recent studies. Opt for whole, semi or skimmed milk, ready-to-drink milkshakes (e.g. Yazoo) or make your own yoghurt smoothie from fruit, yoghurt and milk OR milkshake powder and milk.