2-3 cups organic skim milk, 1 scoop protien powder, 1 bannana, 1/2 cup blueberries, ice. Put in blender, smoothie heaven with evrythin your glycogen stores need!

pancakes!!

Ya, like Anton I too have an R4, but also follow that up about 30min later with a good meal of carbs, protein and veggies.

I did an interesting comparison between R4 vs. skim milk + protien powder. Each is for one serving.
R4 - Skim Milk and Protien Powder
Calories 260 - 247
Carb+Sugar 84g - 34g
Protien 13g - 34g
Sodium 220mg - 283mg
Potassium 120mg - 174mg

With the exception of the carbohydrate content, they are both very comparable.

Dude, that sounds worse than Kapusta!! And that is a baaaad food. We'll should call you "van (iron stomcah) James" hehe :D

About 2 months ago I gave up eating breakfast cereal in the morning so I could eat fruit instead (this is amazing by the way, and I highly recommend it), but I tend to miss my morning cereal, so I like to have it with milk after a workout, maybe with some honey on top if I feel like I need/want more carbs.

I prefer nails and a tall glass of virgins blood, but that is only after the most demanding of workouts.

I regularly crave and give in to a large, cold glass of skim milk with rich, chocolatey Ovaltine. I recently read in "Bicycling" that Ovaltine with skim is just as good or better than the more expensive designer recovery drinks. Plus it brings back childhood memories. More Ovaltine Please!

dominos pizza mate, Large mighty meaty with chicken strippers for starters.....probably better to have a an MRP mixed in with some extra carb powder preferably ones with electrolytes and a couple of bananas!!

I like a turkey wrap as well with some baby spinach leaves
(when they are not loaded with e. coli)
and a glass of cold skim milk.
Yesterday I had a primavera omelette.
Lots of veggies.
I had a glass of tomato juice, and a glass of milk.

For a few days I have tried Slim Fast cans...I read in one of the posts in here that is good...well...is like chocolate milk...sort of..at least...and I found it useful...fast and handy...
What do you think??

now that it's in season: egg nog, it r0x after a long run!

So I went on a 20 mile run today. Felt great until about mile 14, and I develoepd a little twitch around my left hip flexor. Then a bit later, I stopped with my buddy and I stretched. (leg crossed while sitting down, leaning foward). Then I began to run a bit more, and I began developing a pain going from behind my left buttocks to the lower spine.
I have had back problems in the past, (dislodged SI joint), and see a chiropractor regularly (2-3x a month)
I also have been undergoing active release. At the end of the run, I felt good, and then about 2 hours later I had enormous difficulty walking, but only problems on my left side.
So I went to the ER, and they took X-Rays, nothing broken. They diagnosed it as a strained ligament or muscle supporting the spine.
So, as one of those obsessive compulsive triathletes, I formed my own prognosis, and narrowed it down to four primary possibilities:
Piroformis
Lateral Illiopsoas
Tensor Fascia Lattaitis (very unlikely)
Sciatica (very likely)
I've had sciatica in the past, but nothing quite this bad. In the interim, they prescribed perscription pain killers and muscle relaxants (Neoprosyn and Soma) I have been prescribed Soma in the past, and have refuted it ever since, as it makes me very sick and dillusional.
Does anyone know how to treat any of these symtoms? It would be greatly appreaciated!