Specifically, I have heard you should follow-up a hard workout with a snack high in protein. I am not sure how accurate this is or what the benefit would be to do so.
After exercise, you need to re-hydrate with fluids, replace muscle glycogen with carbohydrate, and eat protein to rebuild muscle tissue - all within 15 - 60 minutes for best nutrient utilization. Depending on your size and muscle mass and on the intensity and duration of your workout, you could need 50 to 200 grams of carbohydrate and 12 to 50 grams of protein. It doesn’t matter whether you choose a meal replacement shake, a turkey sandwich, chili and cornbread, or other wholesome foods. Chocolate milk is an ideal post-workout food and so you might choose that. Read more about what to eat after exercise at About.com.
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