Fueling before a race or hard workout and choosing the right recovery drink are high priorities for EF Education-Easy Post.

When Magnus Cort rode for EF Education, he looked forward to team chef Owen Blandy’s energy-rich cinnamon buns that were occasionally offered as an alternative to the usual plate of rice for breakfast, the team says in describing the treat on its website. Meals that taste good and are made from simple, quality ingredients, boost morale while satisfying riders’ appetites for replacing up to 7,000 calories they can burn in a day of racing, the team claims.

The buns are made with flour, yeast, butter, milk and other ingredients that are mixed in a blender. The dough has to rise, so plan about three hours for that process. The full recipe is here.

When a race or intense workout is done, EF Education riders mix a shake made from Neversecond’s P30 chocolate protein powder, milk and frozen bananas. A dash of cinnamon or other spice can add flavor and a pinch of salt is helpful after a particularly hot session.

Neversecond is a fast-absorbing, high-protein powder that contains the essential amino acids to support muscle recovery. The acids stimulate protein synthesis, which aids in healing and rebuilding muscle. 

The milk in the recipe can be in any form or a milk alternative that may match calorie goals. There are, however, benefits in using whole cow’s milk because of the fat-soluble vitamins it contains, the team says. It also contains protein and is an additional source of essential amino acids. And, dairy milk is made up of whey protein and casein, a slower-digesting protein that creates a staged released of protein from Neversecond’s powder.

Frozen bananas add carbs and provide a thickness to the shake. The amount of fruit is optional, depending on the intensity of the next workout. Bananas provide a source of fructose, which would be helpful for a session within eight hours of the previous workout. Fructose replenishes stored liver carbohydrate and muscle glycogen, the team explained.

The recipe is simple: Two heaping scoops of Neversecond chocolate P30, 1.5 cups of milk, two or three frozen bananas and the optional salt and spices. Blend to the consistency you prefer.

Other Neversecond products for cyclists, including its energy gel with caffeine are available on Amazon.