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 carbohydrates and low in protein.
Recovery Snack Suggestions
32-48 oz. sports drink and 2 oz. string cheese
20-24 oz. Carnation Instant Breakfast
8 oz. fruit yogurt and large banana
8 oz. fruit yogurt, large banana, and 1/3 c. high-protein cereal (e.g. Kashi Go Lean Crunch)