All the research I've read (judiciously summarizing here) says (1) If you have another event on the same day, protein with carbs will help you recover, but that you shouldn't count the calories from the protein in the amount of refueling you need. (2) There is about a 2 hour window where your body will uber-rejuvenate where you can fuel it back. (3) Recovery starts when you eat, regardless of how long it's been since the exercise. (4) If the next ride is more than 24 hours in the future, don't be as concerned with the 2 hour window, you'll likely be refueled by then anyway. (5) eat more carbs (6) eat'n's cheatin.Ok, all but (5) and (6) are real..