Post-exercise nutrition is critical to facilitate recovery from training. To determine if added protein (P) or increased carbohydrate (CHO) differentially improves recovery, eight runners ingested: 6% CHO (CHO6), 8% CHO + 2% protein (CHO-P), and isocaloric 10% CHO (CHO10) following a 21-km run plus treadmill run to fatigue (RTF) at 90% VO2max. RTF was repeated after 2 h recovery. After 24 h, a 5 km time trial was performed. Insulin and blood glucose were higher (P < 0.05) following CHO10 compared to CHO-P and CHO6, but did not affect improvement from the first to second RTF (29.6% +/- 6, 40.5% +/- 8.8, 40.5% +/- 14.5) or 5 km time (1100 +/- 36.3, 1110 +/- 37.3, 1118 +/- 36.5 s). CK was not different, but perceived soreness with CHO-P (2.1 +/- 0.5) was lower than CHO10 (5.2 +/- 0.7). Additional calories from CHO or P above that provided in sports drinks does not improve subsequent performance after recovery; but less soreness suggests benefits with CHO-P.