Recovery Part 1: Nutrition cont'd

It's been a while since I started the piece on recovery nutrition, but alas here we are again.
I will try to make this section as simple as possible to make it easier to follow, as this information can be a little overwhelming if you are unfamiliar with recovery nutrition. It is important to consume the ideal ratio of CHOs (carbohydrates) to protein post workout to replenish your glycogen stores and increase lean muscle mass (decrease protein breakdown and increase protein synthesis in your body). A simple guideline is 15-20g of protein and ~60g of CHOs.  If you would like to be more scientific, the ideal ratio (according to the nutrition section in "Rowing Faster" by Volker Nolte) is 1-1.5g of CHO per kg of body weight and 0.3-0.5g of protein per kg of body weight.
Although the ideal ratio of CHOs to protein is important to recovery, this could be deemed as an "anything" is better than nothing scenario where a handful of trail mix or a peanut butter sandwich is definitely better than nothing. Some simple recovery examples are: fruit smoothie with protein powder (free of banned substances), a small bag of almonds and dried fruit, low fat cottage cheese and dried or fresh fruit/berries. There are also many bars available for purchase, but these (especially the quality ones such as "elevate me" bars are quite expensive in the long run). I believe I have some recipes from a sports nutritionist stacked away somewhere and will share them if they surface.