Eat a meal consisting of carbohydrates and protein only within 30 minutes of finishing a workout. The carbs should generally be a mix of complex (brown rice, oatmeal) and simple (fruit or juice). Avoid fat in this meal, choosing leaner sources of protein is key for this.
1) a quart of fat-free milk, a sesame bagel and a banana (around 700-800 calories)
2) 4-8 ounces of fish, a plate of rice and beans and a 8 ounce glass of fresh juice
3) 5-8 egg whites (egg whites only have 17 calories each), oatmeal with dried or fresh fruit (this could be as low as 200-300 calories)
The carbs and protein act to recharge your glycogen levels (the sugar your body stores in its muscles) and floods your body with protein to allow you to begin rebuilding the muscle you damaged during your workout. Adding fat slows your absorbtion of the carbs and blunts the effect, don’t eat fat in this meal. You should be able to physically feel a difference after trying this just once, highly recommended!