Nice recovery drink if you are skint: banana, S/S milk and chic milkshake powder (stores own brand). Whizz using blender or stick blender.

200ml s/s milk + 120g banana + choc milk powder: 271kcal, 9g protein, 53g CHO (33g sugar), 4g fat (2.4g sat), 4.2g fibre.

Compare with 58g Mars Bar at: 260 kcal 10g protein, 40g CHO 35g sugar, 10g fat (5g sat) and 1g fibre Cost 45p. My shake is 31p. I win!

After long runs, when a few more calories are required, either make a bigger one, use whole milk or add a tablespoon of double cream. Result.