I'm not too bothered about sugar, insulin, GI or any of that stuff...just want something that's going to get me through the marathon. I'll worry about a slump afterwards.
The ideal carb/protein ratio is 3:1 isn't it? which is what you get in chocolate milk. I have nesquik quite often after a long run, but have treated myself to one of those For Goodness shakes for this weekend. Probably a bowl of cereal and milk would do it too. I think the real important thing though is get something into you asap after the workout when depleted of glycogen to feed those poor muscles. Or something.