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@Wardsi
A pint of milk in the blender, add 2 bananas, two heaped tablespoons of smooth peanut butter, maple syrup - a delicious shake that gives recovery protein and some replacement carbs. Couple of black coffees (caffeine helps protein absorb) and a litre of water during shower. Then onto 8%+ Belgian beer for the evening (Kwak or Chouffe a favourite) to undo the whole endeavour.