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@hippy
4:1 carbohydrate:protein mix within 30min of exercise.
My coach used to mix up big batches of Staminade (Oz only I'm afraid) with whey protein powder (cheap in bulk).
C4P.. http://www.aboc.com.au/tips-and-hints/guide-to-hydration
Also, choccy milk (I'd go Iced Coffee in Australia obviously)