Almost as important as your weight-training workout is your recovery drink or snack.Research shows that you should be having a drink or snack within 30 minutes of finishing a workout. It should contain some carbohydrate and some protein, and you should add more carbohydrate if you've had a particularly heavy work session.
The carbs replace the spent glucose in the muscle and liver which was used up during your exercise. The protein, meanwhile, will give you an anabolic boost to enhance muscle repair and growth. You only need about 20 grams of protein to make this happen.
So if you're going to put all that effort into working out, make sure your body has the nutrients it needs to make that work out count!
Some great / easy choices for a post-workout snack:
Protein shake with banana
Peanut butter sandwich
Hummus and pita
Yogurt and fresh berries
Tuna on whole wheat
Turkey and cheese with apple slices
... or any mix of protein and healthy, complex carbs and you're good to go!
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