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@rpm
You don't need any more than 1.7-1.8 grams of protein per Kg of body weight.
200g for you would be wasted and your digestive system will be wasting valuable resources breaking it down.
At 11.5 stone you should be looking at around 130g a day.
Muscle glycogen lost during workout is most effectively replenished directly after exercise, so fruit juice or something with sugars (natural is best) can be taken in at this point.
A little known secret is the fact that a number of pro athletes drink cola after training/racing. An efficient and reliable way to get that glucose in.