what do you define as L acid build up? are the legs sore all the time? or do they get burning very fast as you get going?

As far as asupplements. they will help but the key is to make sure you are getting enough protein throughout each day as you train. The key is to be >120g/day if you workout reg. Many AG'ers do not get enough protein in their diets and thus the recovery is slow.

mainly when i wake up i'm incredibly sore...after the day wears down its much better, actually usually the soreness is totally gone---it might simply be from working out late in the evening? while i work out its usually fine--no problems- although on my bike i feel more soreness than usual but thats prob bc i've been focusing more on runs than bikes

is this the accelerade you're talking about? http://www.accelerade.com/products/NutritionInformation.aspx

i've also heard cytomax is a good one? any thoughts? i never thought i'd be taking supplements and energy drinks, but i'm totally ready for it bc i see the effects of not doing it. the no vitamin thing worked for a few years but i guess my body is paying for it now!

i feel like a dummy to have to ask but i guess it comes as no surprise that i have no idea where to get these high gycemic carbs, glutamine, etc....any product/food recommendations? I want something quick and easy. also should i take these things after every workout?

yes after all workouts. Whey is just amino acid supplements you can by as a powder. The make it from soy. Eggs, are eggs (chicken like :-P) and glutamine is just a pure amino acid. One of the most used by muscles for recovery. You want to give yourself some easy absorbablt amino acids like the Branched chain amino acids (BCAAs). They help to maintain muscle tissue; they also are needed during times of physical stress and intense exercise. To get techinical they are leucine, isoleucine and valine. Key to recovery along with glutamine. Here read up on it:

http://en.wikipedia.org/wiki/Glutamine

read the "functions" of glutamine. It's all the net. Just google the stuff and read...learn. No worries about asking. That's what we're here for. Good luck. I say do not give in to the marketing crap. Use the pure stuff and get as much as you can from natural foods. Learn what gives what for the body.

....let me add as far as glycemic index, if you are not too keen about the recovery drink stuf (but I highly recommend it), is for you to use high glycemic index foods...otherwise, the rest of the time make the majority of the carbs veggies/fruit. You'll drop weight like a stone as you workout and get faster cause you'll carry less weight, especially for running. Remember the carb/protein ratio for recovery...roughly 4:1, and the timing...within 30 minutes after finishing the hard part of the workout is key, even after an interval in the field. That's why it is good to carry a protein bar or something after you have done intervals if you plan on staying out longer after them. Here is a link to Glycemic indicies:
http://www.glycemicindex.com/

Good luck with it. If you recover properly with food after the workout I gaurentee you will feel better the next morning.

I agree, although there is remnant amounts, it is not enough to cause the probs later. Those are muscle fiber tears you are feeling.

Actually, my brain needs more protein. Accelerade is the sports drink version. I meant to refer you to Endurox R$, which they also produce. I did you Accerade, but I switched to Gatorade since it is the main drink used during races.

You REALLY need to pick up a nutrition book. I'd highly recommend Monique Ryan's "Sports Nutrition for Endurance Athletes." As a vetegtarian, youve got a lot of things you need to work around. Ryan hits on vegetarian specific stuff a lot throughout the book, where ever it is appropriate.