The Olden Dazed
Apparently milk is the most effective for hydration and electrolytes for post sportsing recovery. I'll see if I can find any more info.
Years ago I rode the Golden Triangle with @Plankosaurus. I forgot to drink and eat during the ride and despite drinking 2-3L of water post race, I spewed. I'd left it much too late. In retrospect the moment of realisation was when I nearly crashed into a tree on an easy descent.
Anyway, @Plankosaurus said "you need a choccy milk", so he bought me some. I fucking hate milk, but I drank it anyway and it helped. There you go Planks, another 'see, I was right!' to add to the framed collection!
[Edit] First hit in Googley:
Post-exercise recovery is a multi-facetted process that will vary depending on the nature of the exercise, the time between exercise sessions and the goals of the exerciser. From a nutritional perspective, the main considerations are: (1) optimisation of muscle protein turnover; (2) glycogen...pubmed.ncbi.nlm.nih.gov