It is a common practice for most resistance-trained athletes, and those who participate in quick, vigorous bouts of exercise to consume protein after their workout to promote tissue repair. Recent research shows that there may similar benefits for endurance athletes as well. During an endurance performance, or an event that takes about 90 minutes to complete, athletes should consume carbohydrates to replenish glycogen that is lost during exercise, to maintain pace. Though the research is limited for now, recent studies have shown that there is no benefit in taking protein with CHO during endurance performance. However, since protein promotes the healing of tissues and the replenishing of muscle glycogen, ingesting 10-20 grams of protein after endurance training will have these results, which may also increase the athlete's ability to adapt to their training. Some studies show that performance may be improved with added protein but the reason is thought to be from an increase in energy intake. An excess of CHO (1.2g/kg) may actually negate the need for added protein, but the protein may also assist with glycogen synthesis if there is an insufficient amount of CHO ingested during recovery.
I find this article interesting because I ran cross country for years and never thought that I could help with my recovery by ingesting protein in recovery. Most in-season cross country runners eat a diet that is largely made up of more carbs and fats than are usually recommended.
http://www.gssiweb.com/Article_Detail.aspx?articleID=719
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