They're full of crap...eat your greens!!!
As for the riding and recovery you really need carbos...carbos will help you recover better than protein from any source...lately I've been working on my first 500mile week...some days riding twice. As soon as I get back from my ride I dump spirulina down my throat then I eat some ground up oatmeal that I had soaking while I was riding(eat it raw). Normally I chop an apple or banana in it. It helps in recovery quite a bit and on this schedule my recovery is barely 12 hours. My late day ride is a little different...I combine high carbs with high protein then a few hours after(a little before bed) I may have a high protein pea dip or a soup heavy on lentils/peas/kidneys and whatever bean I had soaking overnight. I feel like hell but I can't expect to feel any better riding like this...so really I would say recovery is great since I shouldn't be standing...listen to belleadonna on the calcium thing...casein and whey(casein moreso) is really great at preventing calcium absorbtion.
Case in point---Nobody in the world comsumes more dairy than americans...americans have one of the highest rates of osteoperosis on the planet...people in Asia and Africa who consume very very small amounts of dairy have the lowest cases of osteoperosis...this is because they eat dark fresh greens