More researchers now believe its not as much the lactic acid as it is the the free radical damage...

recovery in a nut shell (lol)
a few things of the top of my head

quality is always quality but not everyone will have the same needs.. Put in crap and all you got to build on and 'burn' as fuel is crap.
eat right for you-eat organic, low glycemic as much as possible

Sleep is way underrated in my opinion in recovery..
eliminate stressors after lunch especially (booze, cigs, sugar etc day time/stress hormones)
low lighting 2 hours before bed (light-body thinks its morning)
sleep by 10:30
dark a room as possible
avoid exercise and eating 3 hours before bed (evening meal should be smallest and low glycemic especially) (again with the stress hormones)

Water-now most N. Americans are dehydrated. Get this. When you're dehydrated the body squeezes all the water it can out of your feces. There are some toxins you can add to your body.]
Only cleanest of water can get into your cells-RO or distilled I think is the best. I don't trust tap water.



antioxidants (a proper mix)-huge in recovery!

replacing muscle glycogen levels (liguid carb drink that doesn't spike insulin is probbaly best-manna bread etc good too)

mental and emotional recovery too

massage (I love Rolphing)

good warm up

stretching program (doesn't have to be before or after work out-in fact probably not the best time)-6pm ideal if possible

Laugh-(Boom Boom Mancinni-part of his daily training was laughter -trained recovery)

Not over training
check morning pulse-if over 3 beats from previous week average-falling into over training

theres a couple things that help