Recovery Shakes

2:1 carbs to protein. That's roughly 30g carbs with 20g protein. Enough carbs to meaningfully refill glycogen, enough protein for muscle repair. This is what The Feed recommends for most post-workout scenarios. We've tested it. It works. Endurance athletes sometimes go 3:1 for ultra-long events, but 2:1 is the sweet spot.

Within 30–60 minutes if you're training again within 24 hours. That's when your muscles are most primed to refill glycogen. If it's your only session for the day, you've got flexibility — just hit your daily carb and protein targets by day's end.

No. Easy sessions or short efforts under 60 minutes don't justify a shake. A balanced meal a couple hours later works fine. Prioritize shakes after long efforts over 90 minutes, high-intensity intervals, back-to-back sessions within 24 hours, or heavy training blocks when appetite is low but you need calories fast.

Protein: 20–30g of something leucine-rich — whey with 2g+ leucine per serving. Carbs: 40–60g of fast-digesting stuff — maltodextrin, dextrose, fruit. Sodium: helps you hold onto fluid and replenish glycogen faster. Optionals: Tart cherry or similar polyphenols have data for reduced soreness. Skip unnecessary added sugars, artificial colors, and fillers that dilute the actual macros.

Yes. Low-fat chocolate milk matches commercial recovery drinks for glycogen restoration and performance. It naturally sits around 3–4:1 carbs to protein, and the whey-casein blend works. It's a solid budget option. Trade-off: you need 500–750mL to hit the right macros.

Not in the first shake. Fat slows absorption and doesn't help glycogen resynthesis. Keep it low-fat so carbs and amino acids absorb fast. Add healthy fats back in your next meal once you've normalized.

Yes. Blend 25g protein, 1 banana, 200mL milk, 1 tbsp honey, a pinch of salt. Add frozen berries for antioxidants or oats if you did a long session. You get 50–60g carbs, 25–30g protein, and solid sodium for a fraction of commercial mixes. You control the ingredients. Commercial shakes trade cost for convenience.