After a workout, it's important to consume a mixture of carbohydrate and protein to help rebuild muscle cells. There are many good choices for a post-workout recovery meal. Whether you have a taste for sweet or savory, hot or cold, eat something within 1 hour of finishing your workout. Most of these meals involve minimal preparation. Packed in a mini-cooler, they can be carried along with your gym bag.
100 Percent Protein
Drinks sold in vitamin stores and at most gyms contain 100 percent protein mixed with water, and are popular with weight lifters, folks who want to gain muscle, and endurance athletes. These drinks are made with artificial flavors and sweeteners to avoid carbohydrate, so they should be viewed as a protein supplement only, not as a meal substitute. They are convenient, if expensive, and can tide you over until your next regular meal.
Chocolate Milk
Studies have shown that low-fat chocolate milk is a good post-workout meal. The ratio of carbohydrate to protein is 3:1 and that makes it ideal for replenishing glycogen stores in muscle cells. Most exercisers like the taste of chocolate milk, it doesn't cost much and can be purchased at any grocery store. If you want fewer carbs, consume low-fat plain milk or soy milk.
Eggs, Nuts Yogurt
For those watching calories, small post-workout snacks with a high protein content are a good idea. Hard-boiled eggs are a good source of protein, which comes from their whites. They have 3 grams of protein per egg white. The yolk is mostly fat but also contains vitamins and minerals. Raw, unsalted nuts have fat, but it is the beneficial unsaturated fat. An ounce of almonds contains 6 grams of protein. Nonfat Greek yogurt is another great choice. A 6 ounce cup contains 16 grams of protein and only 4 grams of carbs.
Wrap sandwiches
Wraps made with a low-carb flat bread are a more substantial, high-protein, post-workout meal. Make it an occasion to get your veggies by adding your favorites to turkey, ham, or roast beef cold cuts. Cut back on fat with light mayo or skip the mayo and use a smear of mustard. Six ounces of roasted turkey breast contains 10 grams of protein.
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