So far, we’ve established that your post workout meal should be focused around carbs and protein, but that a little bit of fat won’t hurt. The key thing is to get those nutrients to your muscles as quickly as possible, so you will want to eat foods that are easily digestible. When it comes to carbs you obviously want to avoid high sugar options that will cause your blood sugar levels to go crazy. Here are some great post workout meal food choices . . .

Sweet potatoes

Chocolate milk

Quinoa

Fruits (pineapple, berries, banana, kiwi)

Rice cakes

Rice

Oatmeal

Potatoes

Pasta

Dark, leafy green vegetables

Protein:

Animal- or plant-based protein powder

Eggs

Greek yogurt

Cottage cheese

Salmon

Chicken

Protein bar

Tuna

Fats:

Avocado

Nuts

Nut butters

Trail mix (dried fruits and nuts)

Remember that the ideal carbohydrate / protein ratio is 3:1 in favor of carbs. Some people find it easier to tolerate liquids than whole foods after their workout.

If you choose to make use of a post workout protein shake, you will want it to contain that 3:1ratio in favor of carbs. Look for a product that uses fast acting, quick digesting whey protein isolate or hydrosylate. This will provide you with a rich source of branch chain amino acids while also boosting the immune system. Whey isolates contain 90-96 percent protein with virtually no lactose. This is great for people who are lactose intolerant.

By taking your nutrients in liquid form you will be able to absorb your protein and carbs more quickly than whole food sources.

When it comes to carbs in your post workout drink, you should look for either of these ingredients on the label . . .

Dextrose

Maltodextrin

Dextrose is the name that is given to glucose that comes from corn. Glucose is the energy source that is used up when you exercise and that you are in need of replacing. In order to create glycogen, carbs must first be converted to glucose.

A huge benefit of dextrose is that it can be absorbed directly through the gut into the bloodstream. In addition, it is already in the form that the body needs, it is immediately available to be used to restore the body’s glycogen levels.

Maltodextrin is a complex carbohydrate. It, too, is absorbed directly into the gut. But before it can be utilized it needs to firstly pass through the liver so that the bonds between the glucose molecules van be broken down. That means that it will take more time to be used for muscle glycogen replacement.