So I see that the last post before this in the Nutrition section was 18+months ago!! Maybe if it was for general nutrition it would see more action?

Either way, I've used this recovery smoothie for ironman training recovery I'm sure pretty much everyone makes something similar, but this is how I like it.

Banana Smoothie
500ml milk
2 eggs cracked in there
2 weet bix thrown in there
2 table spoons of honey
2 Bananas

Blend it in a blender as much as you like. I like to get it so the egg has ripped apart well, but there are still little chunks of weet bix and banana that make it feel like I'm eating food. I like to drink it right out of the blender jug... cuts down on dishes, innit?

I used to have these within 10minutes of any 2hr+ ride and I think it did a good job of pepping me up for the rest of the day. Its easy to halve if you think that sounds like a lot. Its designed that way.

wow, that shake is a real winner, John! I used kiwi fruit instead of bananas and it was still ace.

My current fave, though, is a salami, avocado and cheese melt. Here's how the magic happens....

1. Grab yourself a slice of bread, toast it lightly in the toaster
2. while the toaster is doing its thing, slice up some hungarian salami, 9 lsices is usally enough for one slice of bread.
3. halve an avocado and knock out the stone.
4. take the toast out of the toaster and spread half the avocado onto it.
5. lay down your 9 slices of salami so it looks like half of the old channel nine logo.
6. slice up some nice cheese to put on top... tasty is a good way to get a last bit of flavour into the affair.
7. put it under the grill for a minute or two, until the cheese looks to have zero solids left in it.

Here's the nutrition content:
protein - heaps
salt - heaps
fat - heaps
carbs - not much
vitamins and minerals - a fair bit