Road Cycling - Another basic nutrition/recovery question

What I want to know is the actual foods ppl use for endurance nutrition - before during and esp. after.

what're the best sports drinks for after a ride? during a ride?

what are the actual meals ppl eat right after a ride to best replenish protein etc. and aid overall recovery?

links to other threads are great too - i was looking but i wanted to see some actual plates or food rather than general rules or percentages.

thanks!

Lets see.. I have been playing around with diet for biking for a while now, and this is what I have found, (YMMV).

As for sports drinks, I make my own, modified from a recipe I found on this board- mix 1 packet of unsweetened koolaid, 8tbs of sugar (or 5-6 tbs of honey), 1/4 tbs of salt, and 1/8tbs of salt substitute with potassium. The original recipe had 3/8 tbs of salt, but I found this to be a little too salty for my taste. I use this both during and after (along with a lot of water).

Before long rides, I have a regular meal- a bowl of oatmeal, with 1tbs of honey or maple syrup in it, and 2 pieces of whole wheat toast. I find this to give me a good amount of energy for the first hour and a half or two hours of the ride.

During the ride, I normally take a cliff bar or two, or a couple of GU packets.

After the ride, I eat a piece of fruit to get my blood-sugars up, then have some carbs, like a whole wheat bagel, or toast, and within two hours, I have a meal.. something with protein (chicken breast, fish, etc..)

I make my own "quik recovery bars", take 1/2 dz or so with me when I ride........
equal amounts of
oatmeal, not the instant variety, uncooked
a hi protein powder
peanut butter. the ground in the store type with NO ADDED SUGAR OR SALT, just ground peanuts
honey, this amount is added a bit at a time and used to hold the other glop together
mix oatmeal and hi protein powder together first, then add peanut butter and honey
I use disposable gloves for mixing makes it easier to mix and haven't found anything strong enuf not to break while mixing, any way hands works way better. I add walnuts or pecans, raisins ,dry fruits or cinnamon to vary the flavor
I put it when mixed, should be a firm not runny mixture, in a large flat cookie style pan and chill a few hours, cut into candy bar size,wrap in plastic wrap and stow in the bike bags an eat when necessary. I take it when I fly anywhere