Soy milk or a shake made with tofu would be your best bet. In moderation, though, because as I said, it does inhibit zinc absorption. I like to take soy milk and mix it with protein powder and flaxseed oil. You have to blend it very well. It's a good post-ride shake because the soy milk (if it's sweetened) will give you simple carbs, the soy and flax seed oil takes care of your hormonal balance and the protein powder helps muscle recovery. Silk soymilk (in the refrigerator section) is the best I've found.