[Frank]

After exercise, take a whey protein within 1/2 hour. Ensures muscle recovery and muscle building.

A recovery drink contains 50´% whey and 50% carbohydrates, which is ok for top athletes who exercise every day. If you don't exercise every day, these carbohydrates are not necessary after exercise, they will only make you gain weight.

So if you are going to ride 2 days in a row, after the first day you can mix a scoop of whey with a scoop of isotonic (carbohydrate) drink and you will have a perfect recovery drink.