Figuring out the right nutrition regimen takes some time and experimentation. I have only been using supplements since spring of 2005, so I think I haven't quite figured out the perfect solution for my nutrition needs. The biggest challenge for me is muscle recovery, because in the summer I usually exercise every day. I also fall victim to believing that supplements are going to solve all of my problems. In reality, the best way to recover the day after a hard workout is simply to recover. That means doing a SLOW paced ride or jog (or even walking). It's difficult for me to go slowly because I like to push hard all the time.

What seemed to work well for me is to drink a protein shake AND a recovery drink within one hour after the end of the workout. The sooner the better because the body is at a deficit and can best absorb the nutrition at that time. My favorite whey protein powder is Isopure. I mix it with soy milk and I prefer the vanilla flavor, but chocolate is also good. Isopure mixes more easily with a spoon than other whey protein powders. This past summer I also tried Designer Whey since I like to order from the Vitamin Shoppe. It tasted like wet newspaper and would not mix into the soy milk with a spoon - it stayed lumpy. I went back to using Isopure and will not try another brand because of my bad experience with a different brand.

Isopure recommends two scoops which contains 50 gm of protein. Keep in mind that protein is difficult to digest and cannot be absorbed all at once in large quantities. (Like calcium.) My body weight is 125 lbs so I take only one scoop or 25 gm of protein with soy milk, which has some additional protein. Whey protein has significant benefits post-exercise, while soy protein is recommended pre-exercise, and since I'm not a nutritionist, I have no idea why.

I've also been instructed to take in some protein during exercise particularly if the workout is long (over two hours). Some energy drinks such as Accelerade contain a small amount of protein for consumption during exercise. Another way to consume protein while on the bike is to eat PowerBars or Clif Bars (or some other type of energy bar). I don't think protein bars are recommended because they are difficult to digest and you don't want a stomachache during your 20 mile training run!

The other drink I take after a workout is one scoop of Endurox with water. Endurox is a recovery drink that contains a small amount of protein, some complex carbs, and lots of vitamins and minerals that get depleted during exercise. Isopure is sugar-free, so it will not replenish lost sugars, so you should take a gel (such as Hammer Gel) or some other form of complex carbohydrate (such as Endurox) after the workout along with the protein drink.

If your body has a difficult time digesting the protein shake (the first few times, you may not be pleased with the output, ifyouknowwhatImean), I recommend taking one dose of Metamucil. You probably aren't getting enough dietary fiber anyway since most of us don't.

And last, I take my multivitamin after a workout instead of in the morning after breakfast. Again, because the body is most deficient post exercise.

So basically after a workout, I stand by the kitchen counter with ten bottles of stuff and drink, drink, drink until it's gone.