In reply to alexstudly: As well as post-exercise nutrition take a look at your pre and during exercise nutrition. It'll help with performance and recovery. A few bullet points from me, I can provide references if you are really bothered, just not tonight!
1) Low energy or low carbs (CHO) intake increases amino acid oxidation and total protein requirements. Basically carbs before exercise is a good thing. Also maintaining carbs during exercise is good.
2) Additional protein over the guideline adequate requirement of ~0.8-0.9g/kg/day is not suggested for adults participating in resistance or endurance exercise. Saying that, see point 1. This is why many athletes work at around 1.2-1.4g/kg/day. Aim for the guideline amount, and boost it after exercise in a recovery drink or meal.
3) increases in muscular strength and mass are greatest when protein is consumed immediately after, or within 1hr, of exercise
4)combining protein with CHO immediately after exercise provides the greatest increase in the restoration of muscle glycogen and protein synthesis. 2:1 Carbs:protein is a good mix.
5) recovery is an aerobic process, so aerobic fitness is important. A gentle jog after training would help with your cool-down. 10mins would be help flush toxins from your muscles. Maybe add some aerobic exercises to your days off (20-30min jogs on an evening).
6) rest is important, good sleep and at least 1 proper rest day per week.
7) maintain good hydration. Electrolytes and such shouldn't be needed if you are eating foods containing salts. For sessions lasting over 1 hour drink 600ml/hour during exercise (or replace that equivilant during and after).
Not sure about stretching for recovery, I know it aids flexibility but not convinced about the benefits for recovery yet.
I find magnesium, zinc and fish oil before bed aids muscle relaxation and sleep. Speaking of sleep...that's all I've got tonight!