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I'm floored by the benefits I'm getting from taking 2g per day of Omega-3 Fatty Acid tablets (fish oil). Both Tuesday and Thursday's Jiu Jitsu classes left me completely spent: I stayed conscious long enough to stretch, stuff myself with food and vitamins, and fall into bed.

And Wednesday and Friday, I've woken up feeling great. This is in stark contrast to several weeks ago where the same effort left me unable to recover in time for the next class. (And I don't think simple adaptation is responsible here: I've been sick, and not maintaining a regular workout schedule during the intervening weeks.)

The weight gain has stopped. However, I'd still like to drop about 7 lbs and return to my goal weight of 175 lbs. I've stopped eating desert in the evenings, and depending on how I feel next week, I'll start either running on my lunch hour or biking to work to burn off the extra me I've picked up.

Chocolate milk is an awesome recovery drink. My formula: 200g milk per hour of work (to a maximum of 400g), plus 10% Hershey's syrup. At 400g 1% milk + 40g chocolate syrup, that's 266 cal, 44g carbs, and 14g protein. Basically, it's a liquid Clif bar with some extra protein and way less fat.

If you're interested in more detail, VeloNews has some great advice on target nutritional values and snack options for recovery meals.

I'm keeping it simple, though. I've got a system that works for me: chocolate milk, a cool shower, a meal and (after especially hard efforts) a short nap. So you can keep your granola and pre-measured pretzel/grape mixtures. I'll have a grilled chicken sandwich with avocado on sourdough, please. Or maybe the portobello mushroom w/ spinach & goat cheese. I love California.

Looking forward to the weekend: bikes, friends, food, music, open windows, good books.