Turbo session at night. Nutrition help appreciated

Yeah, I don't think you've got the hang of a recovery shake. They're a quick replacement to a meal after exercise.

It's true what ajmarshal1 says. Eating late is a myth. Just think about what you want to do after a big meal....sleep. The only thing about eating late is that it may disturb your sleep and so affect your recovery that way.

It is important to replenish yourself after exercise. But I would only entertain a recovery shake when you're unlikely to eat a more substantive meal for a while. This doesn't mean to say that downing a glass of mother natures purest milk isn't a good thing. But only as a prelude to meal.

Eating a dinner sized meal just before training isn't a great idea, but as far as I'm aware it doesn't really matter what time you eat as long as you eat smartly. Bodybuilders set their alarm clocks so they can get up after 4 hours sleep, smash some turkey meat down them, then go back to bed for another 4 hours before getting up and hitting the gym again. Doesn't seem to do them any harm.

I've always been under the impression that eating late at night isn't really ideal, so eat early and have the recovery drink post ride and that should be it.

something about digesting stuff overnight and muscles etc but tbh i may have drifted away on the details

Agree with Nick T, milk is king.

I do my turbo sessions (also sufferfest) late at night (2000 onwards) and immediately have a glass of milk. I follow that up with a bowl of pasta after a shower. Job jobbed.

The only time I use recovery drinks is when meals aren't available, ie on a car journey back from an event.

You don't need a recovery drink if you're about to have dinner. Have a small glass of milk instead for an immediate protein hit then have your meal. Recovery drinks are packed with carbs and fats usually, because most people don't take a roast chicken to the gym for afters.

Why not forego the recovery shake? They are high in protein which satiates hunger (the lack of it in veg salads explains why they never fill one up) and not needed if you are about to eat anyway.

Make the meal an easy one instead, for instance, my midweek club ride was last night and I have got into a nice habit of sticking a massive potato into the oven at a low heat whilst I am out. Then, I get home, wash up and tuck into a lovely baked potato (last night's had a 'topping' of lightly fried mushrooms, onions, chillies, garlic and soya sauce, with some marrowfat peas for extra protein and some strong cheddar to finish it ).

Lot's of other meals you could prep up in advance (why not prep some stews, etc., on a Sunday and freeze them) and have them slow cooking whilst you are working up an appetite? The smell of the cooking will have you hoovering up the food when it is on your plate.