Hi Robot, honestly it depends on how you feel. I know several runners that use a protein recovery shake to help their muscles recover. I've heard SiS recovery formula is meant to be quite good.
I wouldnt take recovery formula for anything under 10 miles (i'm a half marathoner so my average runs dont warrant the recovery drink). If i'm doing a lot of cross training and especially on the same day I would consider taking something on board,
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