Then later in the same article:New research from exercise physiologist John Ivy, Ph.D., at the University of Texas, demonstrates that glycogen restoration and protein rebuilding in the muscles is accelerated if both carbohydrate and protein, rather than either alone, are eaten within about 30 to 60 minutes of intense exercise.
They are talking about much larger amounts of protein than I normally eat. Based on the RDA, I though I needed around 56-70 grams of protein per day, which is about what I get, but they're talking "approximately 81 to 96 grams of protein per day for a 150-pound runner", and I'm just over 150 pounds right now.Runners cannot live on carbohydrates alone. Sure, carbs give you the energy to head out on your run today, but it's protein that helps you log the extra miles and recover quickly so that you can run well again tomorrow. During the first two hours following exercise, aim for a carb-to-protein ratio of about four to one (four grams carbohydrate to one gram protein), or 75 to 100 grams of carbs and about 20 grams of protein.