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From Fellrnr.com, Running tips
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From 1-4 hours after exercise, continued fueling can maintain the muscle's sensitivity to insulin. Using a ratio with more protein and less carbohydrate is generally recommended. John Ivy's book recommends 14 grams protein to 2-4 grams carbohydrate taken within 4 hours of exercise.
== NTS Sustaining Recovery ==
From 4 hours after exercise to the beginning of the next session, the recommendation is to take sufficient protein to keep the body provided with the nutrients for muscle synthesis. There is some suggestion that slow digesting protein, such as casein[http://go.fellrnr.com?id=35454X937677&xs=1&url=http%3A%2F%2Fwww.amazon.com%2FOptimum-Nutrition-Protein-Chocolate-Supreme%2Fdp%2FB002DYJ0M0 Casein], is more effective than whey.
==Fellrnr's Endurance Nutrient Timing System==
