i have found a nice milkshake or some icecream after a long hard ride (sorry to all the vegans inthe house) is a killer way to get your muscles the protien they apparently desire after a something like a hard ride... you can spend alot more on recovery drinks and nonsense like that but apparently choclate milk is just as good.

generally though i eat pretty badly, just try to compensate by riding a lot, which leads to eating badly.

luckily i love eating and biking so it usually works itself out.