The first 15 to 30 minutes following a workout are the most important for refueling and starting the repair process in your body. Choose a recovery meal or snack that is high in carbohydrate with a small amount of protein.
32 to 48 oz. sport drink + 2 oz. string cheese
20-24 oz. Carnation Instant Breakfast
8 oz. fruited yogurt and large banana
8 oz. fruited yogurt, large banana and 1/3 cup high protein cereal (e.g. Kashi Go Lean Crunch)