Recovery after exercise should start within 30 minutes of finishing, a carbohydrate and protein combination is ideal at this time. This is particularly important following training in the cold, when the risk of injury and infection is higher.
A drink containing a fast digesting protein (whey or soy) and a high glycemic carbohydrate is a convenient way to initiate recovery, for example SiS REGO Rapid Recovery.
This should be followed by a meal soon after, for example carbohydrate e.g. rice, pasta with lean protein e.g. chicken, salmon and a selection of vegetables.