Not all natural but I swear by SportLegs. 
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get you some.

You should eat something within an hour after strenuous exercise and it should have a 3:1 carb to protein ratio. This helps refuel and rebuild muscle tissue. 

My old standby has always been a 32oz Gatorade and 12 oz pack of beef jerky. A banana wouldn't hurt with some extra potassium, either.

Hammer Nutrition has some damn fine products that work really well, too!

Hope that helps.

I am a big proponent of water and lots of it. I also take a generic multi-vitamin. I get about 4 hard rides a week on average- 2000 feet of climbing average and anywhere from 10-20 miles. If the rides arent taking place at night I will hit a 5 hour energy and a beer before every ride. Post ride I drink a beer and a chocolate milk, followed by lots of water. I have done my best to eradicate all wheat/grains from my diet, except for beer and pizza and I eat a ton of greens and vegetables and bacon/sausage/meat and eggs and nothing out of a box or bag. 

I have been on this regimen for about a year now and I can tell a night and day difference in the way I feel while on the bike and after rides. 

For the first time in awhile I felt kind of sore yesterday- but it was because I chose to ride my hard tail at Marys Peak (2100' foot climb and 25 minutes of super tech descent down) on friday and then ride all day at Black Rock the very next day with gap jumps and cliff drops over and over and over, and mid day I ran out of water. I felt it big time in contrast to other rides where I consumed alot of water. 

So, yeah. Long story short hydrate hydrate hydrate and eat like a Slayer fan.

40 oz Miller, 3 bongs hits, 2 hot dogs. 1 power bar.............will set you FREE 

You need to compound your rides (workouts) aka ride hard at least 2 days in a row before taking a rest day.  Carmichael's Time Crunched Cyclist book has programs/reasoning behind it.  

No nutrition, pill, or shake will make up for training.  Your body will react to whatever you condition it to.

These help also:
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All great ideas. Thanks folks. 

Im gonna hydrate like crazy and try to eat better post ride and see if that helps.

Is it better to stagger hard rides and do mellow rides in between or ride hard and take a day off or do several hard rides and then one easy? whats ya'lls prefered method? I usually ride 3-5 times a week when its not raining and it seems that i ride best after several days of hard riding if I dont take a rest day. 

Also...stretching? pre ride, post ride, the interwebs says so many conflicting things about stretching and riding. 

Thanks again.

Nobody has mentioned STRETCHING yet.....  While flushing out lactic acid is important and taking in the right amounts of protein and carbos (+2 for LOW FAT chocolate milk) if the ride mandates it.   One has to remember that taking in more calories post ride then you expended on the ride will be counter productive in the ling run.   

I have been racing for 25 years and have completed 2 Ironman's and stretching both post ride (prior to legs getting cold) and the next morning are the single most efficient ways to prevent extremely sore muscles.   

Remember muscle soreness is a fact if you are in a hard training cycle, but it should not be to the point of debilitation.  This is especial true as i am finding out after you get past 50....