Big fan of roasted edamame for my protein intake

Excellent photos!

Ok, i get what you are saying. I may be ruining Endurox's formula then. I've been adding 24 grams of 100% Whey+5 grams of Creatine in my water bottle of Endurox for the past month during my rides. After that I down 24 more grams of protein with water + 1 more glass of protein/water before bed. I want to retain my Atlas physique(I wish!) :p .

$27.99 at amazon.

HFCS is really getting a bad rap from the media lately. And the masses always lap it up. If people can only remind themselves that its all in moderation we would all be happier. This reminds me of the cholesterol scare from eggs. I've been eating 3 hard boiled eggs every morning(1 yolk only;) ) and my cholesterol is 150. :D

hfcs's make people fat 'cuz that's all they eat. we ride bikes, so we're ahead of the game. they sit in their cube and eat burger king; like mtnwalker said, moderation.

Pasta, Choco milk, and usually some fruit; keep it simple and cheap

Chase around the French Quarter, till the Wee hours, eating fattening foods, drinking liquer, and then get up for meetings, work all day and repeat. That's this week's program. We'll see how well it works saturday and sunday.

I usually mix this with salt and oatmeal.

You are right and wrong You definately need a large amount of protein post-workout if you want to maintain (and ESPECIALLY if you want to increase) muscle mass. However carbs are the "pump" that will put the protein in your muscle are a rapid rate. It'll still happen without carbs, but if you want to stop muscle breakdown and start muscle building ASAP, you have to include carbs in recovery.

There's a difference though. it was the USDA who said eggs were bad. USDA= government = don't know ****E. However, independant studies always showed that eggs/cholesterol were fine in moderate amounts. At least, they did once the scientific community learned to distinguish LDL from HDL.

But HFCS, along with trans fats, is linked to obesity and poor health in pretty much every study, independant or not. You can graph very easily the increase in HFCS consumption with the increase in belly fat storage. Not just fat storage, but SPECIFICALLy belly fat storage - which is the kind that kills.

Before shower, one 8oz Enlive by Ross: 300calories, 0 fat, 65g carbs, 10g protein. Add 500mg glutamine. Water chaser. Post-shower, one more Enlive. Then a nice pasta meal later in the evening, with chicken or shrimp, and veggies, with water.

i drink one of these its got the 4:1 ratio and it won't go bad if its not refridgerated.

My recovery begins before the ride. I take a single scoop of Superpump (orange flavor) about an hour before my ride. It has a small amount of creatine in it, along with lots of caffeine and nitric oxide. Then all the water during the ride. Within 45 minutes of the ride ending I take in 40 grams of protien via American Whey protein. Then before bed I have a scoop of Sizeon, a mixture of creatines to help fuel the recovery period. I do this for the 1st ride of the year and the day after my legs are barely sore, then the second day which is usually the worst for legs, they don't hurt at all.

Yeah, I forgot to mention, if you don't understand how creatine works, please don't use it. You'll cramp up like mad if you use it improperly and run the risk of serious issues. So talk to the people where ever you get it, I worked for such a place, and find out how the kind you get is supposed to be used for cycling. It's not dangerous when taken properly.

For the first hour after a hard work out I consume sugars, after that I make sure I eat healthy and get enough proteins and vitamins and other nutrients. But getting the sugars immediately after is the most important. It's been awhile since I've read up on why but it has to do with replenishing energy stores (atp) in the muscles and it's time sensitive.

I tried the chocolate milk thing for awhile but for some reason when I'm training i become slightly lactose intolerant so that's a no go. OJ is great cause it's high in sugars and potassium.

+1 Consumption of creatine monohydrate requires a concurrent large increase in intake of water to protect the kidneys. This increase on top of what one normally would consume while training. Usually says so on the label, BTW.

Many moons ago, while I was big into body building I took an 8 week cycle of creatine during a light bulking phase. I went from 211lbs to 235 in 8 weeks. Just using 10g/day of pure creatine monohydrate, and a clean diet including a ton of fish/poultry and whole grains. Granted, all but 5-10lbs of the weight (retained water) came off shortly after I stopped the cycle...but bottom line I can't imagine using it for road cycling.

If I were a track sprinter, I'd be all over the stuff. As it is I'm about 60lbs lighter than I was during the days of big arms and endless tuna fish...and a helluva lot faster on a bike :D

a nice warm shower as soon as I get off the bike helps me recover faster, I think its mostly a mental thing but it sure seems to work.

+1

A little trick I learned from my massage therapist who used to be a runner back in the days of Bill Bowerman and Prefontaine, is to take a protein drink shortly before going to bed after a day of hard riding. I think the theory is that most of the muscle rebuilding takes place when you sleep, therefore you're giving the body all the protein and amino acids it needs to do that. It works well for me.

If you alternate the warmest shower you can take for 30 seconds with the coldest you can stand for 30 seconds, the rapid dilation and constriction of blood vessels acts like a pump to whisk away lactic acid, reducing soreness dramatically. It's called a contrast shower and highly recommended.

If this is necessary, what the hell are you doing to yourself?

+1...I started doing this recently and have been feeling much better post-ride.

Except lactic acid doesn't cause soreness.

http://www.cyclingnews.com/fitness.p...ctic_frederick

Kenny has it right 'for me'. I use concentrated Gatorade with added sugar. Nothing like a cold, rainy, windswept ride followed by...HOT mugs of concentrated orange Gatorade with ~6 spoonfuls of extra sugar. Then I eat a big spaghetti lunch or dinner, whichever is appropriate. Or chili. Or a roast chicken rollup with pesto and chipotle. Yum.

This:
(Whey protein)
http://www.always-youthful.com/vitam..._plainwhey.gif

and a little bit o' this:
http://www.mccullagh.org/db9/1ds2-4/...-passenger.jpg

Recovery is overated )

chocolate milk.

My recovery secret is not to overtrain.