The New York Times interviews experienced athletes and researchers and finds that the wealth of so-called "recovery" drinks and protein bars, are mostly over-hyped. During and after a long exercise period, like a marathon or lengthy bike ride, you don't need specialised products, or a four-to-one carbohydrate/protein mix, to boost your performance:
Dr. Rennie said that 10 to 15 grams of protein is probably adequate for any adult. And you don't need a special drink or energy bar to get it. One egg has 6 grams of protein. Two ounces of chicken has more than 12 grams.
Fruit, water, and fruit juice also work well after hard workouts, the article notes, and don't have to be taken within any certain window after the exercise. Photo by epimetheus.