Spring brings out the runners, bikers and walkers. What you eat immediately after a work out will have an effect on your success with training and timing.
Exercise breaks down muscle or protein. Complex carbs stops this process and replenishes energy stores, while protein reverses the process, keeping you strong throughout future workouts.
30 minutes after exercise is when our bodies absorb glucose to store in our muscles at the quickest rate. This gives you the energy needed for the next workout.
The ratio of carbs to protein should be about 3:1.
Some sources include 1 cup of soy or low fat chocolate milk, 1 cup of plain greek yogurt with a cup of fruit, A mini meal with ½ plate of veggies or fruit/ ¼ cup whole grains or ¼ plate of lean protein.