What are the best ways to recover after a marathon?

“Sleep is considered one of the best metods of recovery…Consuming carbohydrate with a high glycemic responce in combination with protein that has amino acid tryptophan readily available (dairy, meats, nuts, soy) can potentially decrease the amount of time necessary to fall a sleep and may also increase quality of sleep…Casein, which found in milk and other dairy products, the available protein can potentially act with growth hormone to optimize the synthesis and repair of muscle.”
I had citated this passage from the wonderful book, written by Krista Austin, PhD and Bob Sebonar, MS, RD, CSSD, CSCS “Performance Nutrition”