This works well for me, has about 50g of protein and 100g of high glycemic-index carbs. And it actually tastes pretty good.
- 1 bannana
- 1 cup frozen mixed berries
- 1 cup fruit juice
- 1 Tbsp Dextrose
- A pinch of ginger
- 2 scoops of whey protein isolate (I use Isopure apple-melon)
- 3/4 scoop of mild melon HEED
- ice cubes and about 2 cups water
Put it in a blender and go. It foams up to quite a big volume initially but, after settling, should be enough to fill a 32 oz Nalgene. Put it in a cooler and drink it right after your ride. Perfect.