Post Workout Meal

Hey all! 

 I'm trying to lift a lil weights again and get my muscle back so my body can have less body fat and more muscle and although im not doing very heavy strenuous routines daily i am still trying to get back in the groove of my workout routine.

When I used to workout before I never ate anything afterwards but now I realize that you kinda have to in order to gain muscle. 

Here's what I think is "okay" for a post workout meal.  (i never really eat a lotta dairy like that but I decided to here)

A no fat yogurt with 16g protein and a lotta carbs with banana, a lil bit of maple syrup and raisins.

What do you think? is this okay? I just quickly researched womens post workout meals online and so I think this is okay.

note: i'm 104lbs 5'3" with 23%body fat.

I usually do a post workout shake with whey protein, strawberries and a banana. 

cool thanks. And then is that your lunch usually (if you work midday) or is that just your postworkout meal and then you continue on with lunch and diner (or whatever meal comes after your postworkout meal)

I usually plan the workout to where i'll be finished around the time of my mid morning snack, so roughly 10AM, if I can help it. I eat breakfast before the workout, wait an hour, workout then make the shake and a regular lunch at lunchtime. If I'm working out before work I eat breakfast right after the workout. So yeah, It's simply my post workout shake and I continue on with a regular lunch and dinner. I don't use it as a meal replacement or anything.

thank you

chocolate milk for many reasons is one of the best post-workout foods...

1. it offers hydration after sweating so much

2. the sugar will help fill up your depleted glycogen stores

3. it's packed with proteins to help your muscles heal and grow! 

I always have chocolate milk also, but I make it myself with skim milk and nesquick.  It still has all the benefits (and TOTALLY hits the spot) but not as many calories as the store bought pre-mixed chocolate milk has.

Gotta get a balance of protein, carbs, fat & liquids (water)...

Your post work out meal is alright but it's pretty high in sugar... if you must have the yogurt, then go for some berries instead of the banana... and sprinkle stevia or splenda on top of the berries or sprinkle some cinnamon & raisins in your yogurt - you don't need that maple syrup.

If you can do without the yogurt... how about you try 2 poached/boiled/anything really eggs (whole) with some fruits (maybe 1/2 a banana and a kiwi) or you could have sauteed veggies along with the eggs! And maybe a small piece of whole grain toast that has 3 to 4 grams of fiber (or more) per slice...

And don't forget to get some water... tea of all kinds(plain)... sparkling water... drinks that don't contains sugar or calories are best.

flash check out Melkor's post here: http://caloriecount.about.com/eating-working- ft151892

UD