One of the most important meals of the day and is actually the most people overlooked. The Post-workout meal, It is important because your body needs to repair after workouts and you need protein to do this.
Post-workout meals should consist of mainly protein and carbs. Try to avoid having a lot of fat because it slows down the digestion of the protein and carbs.
The best time to have your post-workout meal is as soon after the workout as you can. Try to keep it within 30 minutes of your workout then follow up with your normal meal 60-90 minutes later.
Here are some ideas for a quick post-workout meal.
1. Hummus and whole grain pita
1-2 Tablespoons or hummus with whole wheat pita the size of your hand
2. Protein shake with medium banana
Women drink 15-20 grams or protein and men 30-40 grams of protein
3. String cheese with small apple
Low fat mozzarella cheese stick. Women have a small apple and men a medium apple
4. Low fat or Greek yogurt with berries
Women should have 4-5 ounces of yogurt and men should have 6-7 ounces of yogurt along with ¼-1/2 cup of any berries
5. Cottage cheese and berries
Women should have 4-5 ounces of low fat/low sodium cottage cheese and men 6-7 ounces of cottage cheese with ¼-1/2 cup of berries
6. Low fat chocolate milk
Women should drink 4-6 ounces and men 6-8 ounces.
If you missed it, here is my blog post on Meals Before Workouts.