My research, Ironman, and Euro-riding experience show me that a couple of scoops (Shaken, not stirred) into a quart of Gatorade within the the first 10 min. after swims/rides/runs facilitates my recovery significantly.
I have some print research that concur with the rough averages indicated for amounts to be ingested.
The timing of ingestion appears to be of greater importance. The molecular structure of the protein/carbohydrate mix have a catalytic effect, but only for a time window of (an argued) 30-120min. before the above mentioned, initiation of gluconeogenesis.
I've also found that difference between whey/soy makes no difference.
Trader Joe's sells for $11, the big cans that everyone else sells for $40.
Dump it in. Drink it down. A bit later; Pasta and garlic. Grill up some fish, and some olive oil sauted carrots, an Italian white...

Recover Well!

http://www.bicitreregioni.com