I am thinking of recovery as an ongoing process and not just a short window of time after a workout.

Nutrition
- Decided to ditch the protein powders entirely; instead, eating more homemade jerky/pemmican and eggs throughout the week. Also have bison (wild animal) on Fridays after a heavy squat workout.
- Extra Omega3s in form of flax oil. I don't have specific proof and hard to isolate results, but I think the omega3s help reduce DOMS. Fish oil grosses me out so going with flax. I also eat canned salmon 1-2x per week. - Cocoa. Unsweetened powder or this past week was chomping on small handful of nibs. Again I cannot 'prove' this works but there is some real stuff out there - http://www.begin2dig.com/2010/08/cocoa-drink-reduces-doms-really-well.html
- Of course, some carbs in form of yams, potatoes and winter squashes are essential but this is standard stuff.
- Extra water.
- Sometimes I take VitC or just try to have some VitC foods but again hard to isolate results. Parsley sauce (chimichurri) which has high vit C goes well with all kinds of meat and veg.

Habits
- On heavy workout days try to dim lights/computer sooner so I get to bed earlier.
- Hot baths help with DOMS and health club has sauna, steam and hot-tub which I have been using 1-2x per week. Recently I saw an old-timer directing the water jets on his feet. This is definitely worth trying!
- If noticeably sore day after lifting, I think some form of active recovery does help. This would mean a brisk walk or short and mild 15-25 minutes on the rowing machine. The circulation seems to reduce the stiffness in the muscles.

If anyone has anything to add to this list I'd be happy to hear it!

Your routine sounds AMAZING.

I hurry up and get ready to go to work. Boo.

I prefer to exercise first thing in the morning. I've really found that any other time of the day just doesn't work for me. I start work at 7am though, so this means I am on my way to the gym by 5am or earlier when I go. It does make working out fasted very easily accomplished.

Yeah yours seems very ideal. My current plan is much like the one above. 0500 strength and conditioning, back to the house by 0630 to some how squeeze in a shower, dress my daughter get her to school, pack out my meals for the day, and then get to work by 0730.

I IF just to save time not having to prepare breakfast, which works well. Ideally I would finish my workout with out being hurried, stop by my physical therapist for a deep tissue massage or workout any kinks. Then enjoy an awesome organic farm raised feast of bacon eggs and anything else that happen to run across my plate that has a face or a soul.

The physical therapy would be clutch though. My line of work puts a lot of stress on my joints and I combat that by heavy lifting to keep my body ready for those demands. I am only 28 and have the arthritis of a 40 year old man.

My post workout routine is simple:

1) Walk home. 2) Drink a low-carb protein shake (no, it's not Paleo, but I live by the 80/20 or 90/10 rule) by Optimum Nutrition or Atkins. 3) Shower. 4) Get to work.

I work out first thing in the morning (4:30am-5 am) usually between 15-30 min of HIIT or strength training (home workouts courtesy of www.bodyrock.tv) - cool down, shower then have my post workout meal/breakfast - meat, veggies and healthy fat..then go to work. Rinse and repeat!

Meat and yams.

and bacon if I'm feeling froggy =D!

Wake up, work out, get ready for work, eat breakfast.

If I work out in the afternoon: Get home, work out with a friend, cook dinner, eat dinner.

I do all my work outs at home, so no added time spent going to or from the gym.