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From Fellrnr.com, Running tips
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=== ENTS Post Exercise ===
At about 2 hours after exercise I change the mixture to 25g Whey protein + 25g Casein protein + 30g Gatorade + 1 tablespoon flax oil. I also add Metamucil fiber [[Fiber]] to slow digestion and keep the digestive system happy. Sometimes I will not bother with the Whey and just use the Casein.
At about 3 hours after exercise I change things again. At this point I move away from the fast carbs to skim milk, which provides slow carbs. Typically I'll take 25g Whey protein + 25g Casein protein + 16oz Skim Milk + 1 tablespoon flax oil. Again I will add Metamucil.
