Have you ever felt a bit stiff or jaded after a long run or training session? You know, that feeling when you’re walking around like Frankenstein due to a case of the DOMS (Delayed Onset Muscle Soreness). Well, you can actually do something to prevent this before you put your feet up and congratulate yourself on a job well done: drink a protein shake.

I used to think that protein shakes were for people looking to build up muscle. But a couple of years ago, I discovered it wasn’t just gym users who might benefit from a post-training session recovery protein shake, but trail runners, hikers, cyclists – anyone who’s pushed their body hard and needs to repair the damage to their muscles.

Unfortunately, I learned the importance of recovery shakes the hard way – during multi-stage ultra marathon races taking place in the jungle, desert and mountains.  As someone who’s quite competitive, I quickly understood that if I didn’t recover in time for the next stage, I would lose my place on the podium. And on the few occasions I didn’t listen to the advice I’m about to give you, I suffered!

Eat within 20 minutes of finishing the race or training session

There is no point in waiting until dinner to replenish your body with the protein and carbohydrates you used during your long run/hike. The magic time to eat is within 20 minutes of finishing your race/training session – which is where the protein shake comes in.

There are a bewildering array of protein powders on the shelves these days – so many it’s almost impossible to choose. But with a little imagination, you can save a bit of money with a DIY protein shake.  So here’s perhaps the simplest protein/recovery shake you’ll ever find.

Prep time: 1 minute

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1. Grab a shaker or drinks bottle. Put a little water in the bottle to stop the power sticking to the bottom.

2. Put 4 tablespoons of Nesquick into the bottle. Add some more water and stir.

3. Put 4 tablespoons of skim milk into the bottle.

4. Add pinch of salt

5. If you like your drinks cold (and you’re at home) add an ice cube or two.

6. Shake well for 30 seconds and then drink!

If you have a DIY protein shake recipe you’d like to share with us, please let us know in the comments box below.

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