If you drink "recovery drinks"

I usually have something after every workout - at least hour long ones. Under that, I have a hard time reconciling drinking the calories. But that logic always backfires anyway when I go eat a donut or something an hour later because I'm starved.I like Endurox with Greens Plus powder (which by itself is completely foul stuff, but a trainer got me hooked on it). If I lift weights only I'll have protein powder after.

After every swim. I am always starving after I swim.

After bike training >90 minutes.

After run training >90 minutes.

After bike/run combination >90 minutes.

I usually use the one hour as a cut-off, but if I got out and run hard for 45 minutes, I'll take one. And sometimes I'll pass if it was an easy hour on the bike.

Fixed that.

Also, I'll follow a recovery plan if I do more than 30 minutes at intensity, even if the total time is less than an hour.

After almost any workout, I'll have a tall glass of cold milk. All the recovery drink you will ever need. For a treat add some chocolate.

John

Bike about 90ish minues
Run after about 75 minutes

If my legs are sore or wobbly I have one, if they're not I try to have a decent meal really soon after the workout.

I use a recovery drink After EVERY workout that I "put something into"...time, distance doesn't really matter.  Physiologically, exercise involves muscle fiber breakdown.  Good recovery drinks provide the needed protein, amino acids and other nutritional components needed facilitate muscle fiber re-construction and adaption.  The science becomes a bit complex but essential "recovery" is when the muscle hypertrophies and "prepares" itself to better handle the stress of a similar workout in the near future.  the problem is, many of us do not supply our body these nutrients through our regular diet.  Secondly, it appears that these particular nutrients are most demanded by our body within the 30 minutes immediately following a workout...precisely when we are often most depleted.

I have found that using a recovery drink after each training session significantly decreases DOMS (delayed onset muscle soreness) and notably shortens the time I need before working out again (energy wise).

I really like Fluid.  Good taste, simple formulation.  However, I'm sure many other brands are good too.  I noted when comparing Gu Recovery Brew and Fluid, their nutritional labels were almost exactly the same (components and amounts)

Fluid's website (www.livefluid.com) has a great "school" page that help you understand how a recovery product works.

Hope this helps!

after every workout, I just adjust the CHO grams instake; the longer/harder the session the more CHO grams I take.

I make sure to get a recovery drink after any workout that leaves me feeling "gassed" but I've definitely drank one after easier workouts for no reason other than I'm hungry and don't feel like cooking dinner right away. I only drink chocolate milk though it might be a bit different if I was drinking something pricier