What are you training for? (and a good recovery shake recipe)

I mostly train for "adaptation" rather than "competition".  What's the difference?  "Adaptation" is concerned with the fundamental changes in the body and "competition" is about the best performance at that single exercise session.  Most people think they want "adaptation" (changes in the body) but they fuel their bodies like they want "competition".  When you train and fuel your body for "adaptation" you get faster results.  When you train and fuel using "competition" methodology, you get slower results but THAT ONE session you will perform better.

Make sense?

The end result is, train months with "competition"-style vs "adaptation"-style and the "adaptation" trainer will beat out the other every time in results, stamina, body fat, etc.

How to tell the difference:

Adaptation training trains low carb (or fasted) and waits 2 hours after the training session to consume carbs.  Protein is okay right after sessions, however.

***Performance training exercises with high carbs and amino acids in the blood before during and after.  Recovery drinks are immediately after session.  3:1 ratio of carbs to protein after the session.  So 30grams of carbs with 10g of protein or 45g carbs/15g protein.
***this type of training is much more comfortable and recommended for beginners.  Adaptation training is much harder.

on Saturdays, I like to run fasted but I prefer a recovery drink right afterwards.

Recovery Shake:
1c Organic Milk
1c purified water
1 scoop NOW Whey Concentrate
1-2 Tbs chocolate syrup
1 oz espresso (if you can't make your own - remove the extra water listed above and substitute 1cup of drip coffee)
add ice to preference
blend

Carbs:  36-48 (depending on chocolate)
Prot:  30g
Fat: 8g

I still lean heavy on the protein but this shake makes me feel great!