[Kerry Irons]

Understanding the research

isn't the argument that a 4:1 carb/protein ratio is optimal for glycogen storage after exercise. A higher amount of protein results in less glycogen storage, whereas 4:1 results in much more (I've seen reports of +100%) glycogen storage vs. carbohydrates alone.

You should know that the famous "4:1" ratio comes from a study that compared carb only to a 4 carb, 1 protein snack. They looked at no other ratio, so you don't know if 4:1 is optimum, only that it is better than carbs only. Andrew Coogan, who seems knowledgeable on the topic, recommends 10:1 (just a bit of protein in a high carb snack).

BTW, there's no quality data supporting protein intake above 0.7 gm/lb (1.5 gm/kg) of body mass for endurance athletes. (Nancy Clark, RD, Adventure Cyclist, July 2001).

Most whey protein powders have virtually no calories.

Uh, no. Carbohydrates are 4 calories per gram. Protein is 4 calories per gram. How you get from 4 calories per gram to "virtually no calories" is a mystery to me.