Best recovery?

I favour a tin of mackerel for my recovery meal; I'd usually only throw in extra carbs if I were preparing for another ride (back-to-back riding/racing days etc.) as I'd like to shed a little weight. Sometimes I scoff a tin of baked beans as an alternative if I want to introduce a few carbs and sometimes I'll have a protein shake.

Off topic slightly but stretching post ride is a good thing to do (I'm guessing you do this already) and I find active recovery really helpful too. For me this usually means about 20 miles at an easy enough pace to avoid any 'burn' in the legs the day after a ride/race/tough training session.

I was sceptical so asked a couple of people I know who recommended Torq Recovery when racing on consecutive days. It certainly seems better than normal foods (i.e. protein-rich foods like eggs, tuna).

You could try a DIY formula mix of whey protein powder with water/milk and mashed banana etc.

Although I think cow's milk is overrated for humans I rather like Sainsbury's Belgian chocolate milk drink (1L, £1.20), so am tempted to give it a try. ForGoodnessShakes is essentially the same thing with added vitamins and marketing BS (vitamin supplements apparently don't really do anything except give you vitamin-rich pee).

I didn't either up until last summer when I started training for a duathlon and doing lots of run/bike/run training sessions and they left me exhausted! Started using the High5 Recovery protein (mixed half and half with water and milk) and it really helps offset the next day aches and allowed me to push on training again harder and sooner.

It depends if you want to lose weight, put on weight or stay the same.

If you can adapt yourself to be an efficient fat burner you won't need much food at all on 4 hour steady rides. As soon as you introduce sweet stuff or carbs into your day the 2 hour roller coaster peak and crash will start.

Post ride eggs are great as a protein source. Aim to eat within 30 mins of stopping exercise, especially if including carbs.

I like a couple of hard boiled eggs, milk and cous cous. That's protein, hydration and carbs.

You should be fuelling yourself every hour with approx 60 grams of carbohydrates. This can comprise of food and energy drink, but you must drink 500 ml to 1litre per hour. The amount of fuel is also dependant on the level of intensity of the ride. Zone 1 to 2 less fuel or zone 4+ more so.

After a long ride to help you recover have a protein drink within 15 mins of ending your ride and a carb loaded meal within 2 hrs of ride. This will help you recover more quickly for the next day.

I would use an energy drink during the ride unless you're eating during the ride, and you should definitely get some protein in after. 15-30 minutes after exercise is the window for a protein intake. Getting some zinc in for your immune system is also worthwhile. I use Torq products, very good quality and not full of processed sugars.