Good snack post-workout?

I wasn't sure if I should post this in Foods or Fitness, so hopefully it's ok here.

I work out 4-5 days a week, and I have heard so many different things about eating after a workout. I have heard that you should have a high protein snack within 30 minutes. I have heard that you should drink a glass of chocolate milk after weight training. Then I was reading up on HIIT and someone said you should wait an hour before eating anything. I'm so confused.

My workouts are usually a run, a bike ride, or a Body Pump class. 

I don't drink milk, so I bought chocolate soy milk. Is this beneficial too, or just a waste of calories?

I also like to have almonds and gatorade after a workout. Nuts are a good source of protein, right? I have been getting them roasted and salted but next time I will buy them without salt.

Thanks!

I think the thing with chocolate milk is that it contains a good amount of protein and the chocolate provides some carbs.

If you are hungry or find that you get really hungry if you don't eat right after (that would be me lol) eat something that tastes good. Other then that I wouldn't worry about it. You can also do a search here on recovery drinks/foods, it pops up almost every day and ends up with people recommending their favorite protein shakes and whatenot.

UD

I usually mix a scoop of vanilla whey protein powder, with skim milk, and a little bit of peanut butter. It's very filling and tasty!

Double post... sorry!

The whole point of a post-workout snack is that you are refuelling your muscles and your body is better able to put the food you eat right after your workout towards rebuilding than later.  The most important thing is to keep in mind that you don't want to eat so much that you have more calories going in than you expended.  For example, walking briskly for half an hour (expends 150 cals) and then eating a muffin (anywhere from 300-500 cals) is not a good plan. 

A little protein and a little carbs together are good and many people recommend low fat milk or chocolate milk (with or without protein powder) because it's a good source of protein, low in fat, has some carbs and is convenient.  A slice or two of turkey and a rice cake works.  A high protein boost is ok, but I'm not a fan of the taste and it seems so artificial.

I just started having Trader Joe's ABC Trek Mix.  It has Almonds, Blueberries (dried), Cranberries (dried), and golden raisins.  I threw out the bag since I portioned it into condiment cups that I stole got from work (they're exactly 1/4 cup and come with little lids for easy transportation!), so I don't have the nutrition facts on me.  But I know they're 140 calories per 1/4 cup.  And you can always make your own with nuts, seeds, dried fruit, cereal, granola, whatever you like! (Ok I REALLY need to study for my bio test.  I need sleep and the test is in 8 hours! )

Gatorade is simply expensive Kool-aid.

Thanks for the input everyone!

Peanut butter sounds great. I'll definitely start doing that.

The thing I wasn't sure about with the chocolate milk is whether it is still beneficial if it's not real milk. I thought maybe the good stuff was in the milk... but I guess if it were, they would just recommend drinking regular milk instead of chocolate. (doh!) 

larsa, that is a very good point. I love muffins! Haha. Slices of turkey sound good too.

I'll have to look into the Trek Mix. I've never had dried blueberries or cranberries, but it sounds really good. Good luck on your test!

As for the Gatorade.. You're probably right. I stole one of the big containers of the powder from my parents' house (heh) so I can mix my own. So it wasn't expensive for me at all! :) Plus, I think buying the powder is more economical than the bottles. You're not paying as much for the label, not to mention all the plastic.

Does anybody have any input regarding how long you should wait to eat after a workout?

Thanks again!

It's not really about real vs fake milk. Most of chocolate milk has the "golden" ratio of 4 to 1 of carbs to protein. This talks somewhat about glycogen repletion window: http://www.cptips.com/recvry.htm

UD

My FAVORITE thing to have after a work out is an iced coffee.

I use my magic bullet or blender and mix;

4 oz Vanilla Silk Soy Milk- 47 Calories

1 scoop chocolate whey protein powder-130 Calories

 8 oz Coffee- 2 Calories

& 4 ice cubes

**189 Calories

I've also tried it with only 1 oz of soy milk if you are worried about calories, and that is good as well! =] This gives me tons of energy after being burned out from a work out

I have read (Oxygen Magazine) that your post-workout meal should include 0.2 gm protein and 0.4 gm carbohydrate per pound of body weight (or ideal), and for optimum muscle recovery you should take it 15-90 minutes after you finish your last set.

I have mine as a shake: iced coffee with whey protein powder, plain yogurt and frozen blueberries.

I am 51 years old and I have lost 40 pounds in the last 5 months, gained an amazing amount of muscle, and am having tons of fun in my pole-dancing class!

Original Post by nursejuley:

I am 51 years old and I have lost 40 pounds in the last 5 months, gained an amazing amount of muscle, and am having tons of fun in my pole-dancing class!

Pole dancing class!! I have read about those. I wish they had one where I live. Good for you!

Thanks for all the advice everyone!