When you've just worked out, your body wants fuel so that you can restore glycogen levels and begin to repair muscle at the same time. What you really want to do if you can is to choose whole foods instead of supplements, although high carbohydrate energy drinks can certainly fill the bill at least to an extent in a pinch.
You do want some protein in your post workout meal, but you want mostly carbohydrates, and this is one of those times when you can choose simple carbohydrates in addition to complex ones. Choose a protein to carbohydrate ratio of about one to four. Some of the best post workout meals include:
Chocolate milk
Choosing skim or low-fat chocolate milk is a great way to give yourself an energy boost and some nutrition and protein at the same time, quickly. Low fat or skim chocolate milk is low in calories and high in calcium, and it's really just as good as an energy drink when it comes to nutrition. It's a lot cheaper, too.
To save some money, you can make your own chocolate milk by mixing dried milk and water as the directions on the box tell you to, then adding chocolate syrup. Chill in fridge or freezer before you go, pop in a thermos bottle, and take it to the gym with you.
An egg and juice
A hard-boiled egg and an 8-ounce glass of orange juice are good together as a post workout meal, too. The orange juice provides the necessary carbohydrate and vitamin C, and the egg gives you a little protein boost that's not going to usurp the carbohydrate in the meal. You can freeze your orange juice and then put the egg (in separate container) and juice into an insulated lunch bag; the egg will stay cool so that there's no chance of spoiling, and the juice will thaw but still be cold by the time your workout is done. If you don't like orange juice, you can substitute other "no sugar added" juices like blueberry, pomegranate, or apple.
Graham crackers and a handful of peanuts or two tablespoons of peanut butter
Graham crackers are a great whole-grain source of carbohydrate, lightly sweetened, while peanuts or peanut butter can give you a small amount of protein, more carbohydrate, and a small amount of fat.
Yogurt and an apple
A six to eight ounce container of low-fat plain yogurt (with fruit, if you like) is going to give you a good boost in carbs and some protein, and the apple will give you some fiber, more carbohydrate, and the satisfying "crunch" of something solid to eat.
You can see that it doesn't have to be hard to put together a nutritious, inexpensive post workout meal that gives you everything you need to refuel and rebuild muscle. Think of your post workout meal as a way to get between 300 and 500 calories of "quick" energy that's both satisfying and nutritious.
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Find out how building lean muscle can be accomplished both safely and quickly. What you eat after you workout is as important as how you workout. Find out what your post workout meal should consist of and make the most of your exercise routine.
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