// Cannellini-bean-salad - sorry all, realized that this is just a picture. here is a recipe but be sure and roast the tomatoes and asparagus. I also add feta instead of mozzarella for an extra zing. http://www.pithyandcleaver.com/?p=2180
Protein has an important part in our recovery process. The foods that you eat in the first hour of recovery are essential to getting you on the road to your next workout or race. It is recommended to eat carbohydrates and protein in the 4:1 ratio within the first 30 to 60 minutes after a race or long run. That is, eat 4 grams of carbohydrates to 1 gram of protein. But how will you get your protein? From which source? Check your Protein IQ!
Fat lowers the GI of a food. Protein lowers the GI of food. Also wholegrains and high fibre foods act as a physical barrier to slow down absorption of carbohydrate. This is not the same as ‘wholemeal’, where, even though the whole of the grain is included, it has been ground up instead of left whole. So some mixed grain breads that include wholegrains have a lower GI than either wholemeal or white bread.