No work out today... had a busy busy day again. On the bright side, after my Isotonix cocktail, I had two egg whites with a small sweet potato and lunch was a large healthy 'green' shake. (with All kinds of fat free goodies... ) Dinner will be something light as well. Lean steak and veggies.

Now, I found this article that some of you might really find useful... Enjoy!

THE TOP 10 RECOVERY FOODS

And our favorite recipes for incorporating them into your post-workout routine

Sports scientists love to disagree over just about everything, but they have come to a consensus about one topic: recovery meals. Namely, that no matter what type of exercise you’re doing, in order to rebuild your muscles and get ready for another bout of exercise, you need to eat 0.2 to 0.4 grams of protein combined with 0.8 grams of carbohydrates for every 2.2 pounds you weigh, per hour you’ve exercised. The experts are still fighting over when you should eat, but most nutritionists agree that you should eat a recovery meal no longer than 30 to 45 minutes after exercising. Wait longer and it’s too late to stop the body from producing cortisol, a hormone created during exercise that causes muscles to atrophy. That may sound complicated, but it’s not. Even a bottle of Gatorade and a protein bar will get your muscles on the road to recovery. Recovery meals, however, need not be so processed. A slew of fresh options can do a whole lot more for your body. Presenting our list of the ten best recovery foods, with complementary recipes from our favorite athletes, nutritionists, and chefs.

FIRST OF 10 RECIPES:

HOT CHOCOLATE

Why it works: A 2006 study published in the International Journal of Sport Nutrition and Exercise Metabolism found that chocolate milk aided recovery as well as Gatorade. In the study, nine male cyclists rode until their muscles were depleted of energy, rested four hours, then biked again until exhaustion. During the rest period, the cyclists drank low-fat chocolate milk, Gatorade, or Endurox R4. When they got back on their bikes, the cyclists who drank the chocolate milk were able to bike about 50 percent longer than those who drank Endurox R4, and about as long as those who drank the Gatorade. Researcher’s note that chocolate milk contains all the same carbohydrates and proteins that Gatorade does. But, it should be pointed out, chocolate milk is far less expensive. World Cup ski racing star, Julia Mancuso, favors hot chocolate after a day on the hill. “In Europe they bring you steamed milk, and you add the chocolate to it,” says Mancuso. “Not like our usual hot water mixture. Or you can throw a chunk of milk chocolate in hot milk. I do that sometimes.”

The caffeine in chocolate acts as a vasodilator, widening and relaxing blood vessels so that restorative oxygen-rich blood can more easily flow through your muscles. Though hot fluids after exercise aren’t the best idea because they raise the inflammatory response in your body, they can be soothing after a long, chilly day of skiing. That promotes relaxation, a key to muscle recovery.

The Recipe: The Downtown Grocery Hot Chocolate

Ingredients
4 cups whole milk
11 ounces Bittersweet chocolate ~60-70%, Finely chopped
3 Tablespoons Confectioners Sugar

Directions
1. Warm milk in medium sauce pan until steaming slightly, take care not to boil over.
2. Slowly wisk in chopped chocolate.
3. Wisking constantly reduce at a low simmer for 4-5 minutes
4. Wisk in Confectioners sugar to your desired sweetness.