I ride my bicycle an average of 20+ miles a day. It varies. I am training to make the run from Manali to Leh (400 miles at 10-15K feet) in August. I might have to wait as long as until early September, depending on my conditioning... right now I feel like I have the plague, and it might set me back a bit. Anyway, there is no Whey protein powder in Goa. There is no gatorade either. There is no Cyto-****s. I have at my disposal: Soda Water (mmmm) Coconut water Sodas (Coke/Pepsi/Thumbs Up/Limca) Refined Sugar Table Salt Light Salt for Potassium (maybe... have to look) Ice Cream Milk Powder (alternative to whey?) Milk Yogurt I make myself from boiled milk Fruits out the wazoo (best bananas EVER) Eggs, but I dunno if you can eat em raw here etc. Right now I usually have a coke mid ride, and drink alot of water... followed up by a coconut water (chopped open in front of me) at the end, and then half a chicken for dinner an hour or an hour and a half later, with a mixed fruit cup with coconut shavings and plain yogurt on top. To energize before a ride I usually have rice and lentils boiled, then fried with chillies, mustard seed, and other Indian inventions for flavour. Either that or I chomp down 2-4 samosas with either a club soda or a thumbs up, depending on how much energy I think I need. I don't think I'm recovering like I would with whey, etc. I am thinking I can buy a blender and mix.... fruits, coconut water, milk powder, milk, sugar, bananas, and salt... but I dunno how much is appropriate of any of those. Hmmmm... Any ideas for an "all natural" post-ride shake?