HBCD usually comes in powdered form. Some health food stores might carry it, but it’s a newer ingredient so I wouldn’t count on it. I get mine through True Nutrition (here).
Co-ingestion of carbohydrates and protein increases glycogen resynthesis (for example, source and source), so I always aim to have both in my mix. But the ratios depend on the kind of exercise I just finished.
After a run, I generally aim for a 3:1 ratio of carbohydrates to protein. I use True Nutrition’s custom protein blend generator, and my current formula looks like this:
60% Highly Branched Cyclic Dextrin, 25% Pea Protein Isolate, 15% ModCarb, Electrolytes Boost (Potassium Chloride, Sodium Chloride, Magnesium Oxide), Protein Enzyme Boost (Protease), Branched Chain Aminos Boost (L-Leucine, L-Isoleucine, L-Valine)
After HIIT or resistance training, I generally aim for a 1.5:1 ratio of carbohydrates to protein. My current formula looks like this:
35% Pea Protein Isolate, 35% Highly Branched Cyclic Dextrin, 15% ModCarb, 10% Hemp Protein Powder, 5% MCT - Medium Chain Triglycerides Powder, Electrolytes Boost (Potassium Chloride, Sodium Chloride, Magnesium Oxide), Protein Enzyme Boost (Protease), Branched Chain Aminos Boost (L-Leucine, L-Isoleucine, L-Valine)
I’ll usually add 5g of Creatine and 4g of Beta-Alanine to those drinks, mainly because I’m vegetarian and those are two common deficiencies in active vegetarians (they’re found mostly in meat products). Examine.com has more information here if you’re interested.
Also, these drinks usually land around ~120 calories, which is somewhere in the middle compared to other recovery/post-workout drinks. I’ve found it to be exactly what my body wants after a workout. I don’t feel drained in the hours after a very intense workout, I recover quickly, and I don’t have any digestive complaints. That wasn’t the case with the off-the-shelf recovery drinks/powders I’ve tried.
I ultimately went the route of these customized powders because I couldn’t find anything on the market that fit with what I wanted (plant-based protein, high quality carbohydrate sources, no added sugar, no added antioxidants or other low-evidence trendy ingredients).
If you’re primarily lifting weights, you could customize a blend with a lot more protein and then throw in some HBCD to help replenish your glycogen stores. Whatever the case, I’d recommend having a Soylent (or whatever you generally eat for dinner) 30 minutes to 1 hour after you finish exercising. I usually finish my workout, drink my recovery drink, shower, then have a Soylent or some kind of meal (usually lands around 45 minutes after I finished my workout).
You definitely need more carbohydrates and protein than what’s in the drinks I listed above, but that’s what Soylent does throughout the day. I view the post-workout drink as a targeted mixture of ingredients that support the body immediately after exercise.