Interesting thread. My only experience with recovery occurred several years ago. I was riding quite a bit, losing weight, but not improving in hill climbing or speed. Had a meeting with the Physical Therapist at work and went over eating habits. She had only one recommendation, consume a high protein bar or gel within 30 minutes after riding to prevent cannibalization of muscle tissue. OK, I tried it. It worked. So, yes I consume a protein bar after a ride. Otherwise, I use common sense and let my body indicate what works. Seems to be working.