I was going to post this on the recipe board but I thought it might be more appropriate here. And just to make sure, I included some notes about post-workout nutrition

What you eat post-workout is just as important as pre-workout food and the workout itself. Post-workout (or recovery) is when your body is fatigued and your muscles actually start building (not during the workout itself). Therefore you need to make sure you get easily (quickly) digestible carbs and protein within 30-60 mins of finishing your workout. There's lots of studies coming out now to show just how significantly paying attention to post-workout nutrtition can increase results from the workout itself.

Generally, you should try to consume a small meal of protein and fast metabolizing (or SIMPLE) carbs and quickly digestible protein (which is why a protein powder drink is perfect here) right after your workout. About an hour and a half after that, have a good balanced meal with sufficient protein and carbs.

From nutritionist Susan M. Kleiner (PhD):

Quote:

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Intense exercise creates an anabolic (tissue-building) environment in the body by stimulating the release of growth hormone and testosterone. With these hormones at a heightened state, your body is primed for tissue growth and repair for several hours after exercise. This is also the time when your muscles and tissues will most rapidly replace the nutrients used during exercise, and an ideal time to enhance your immune system.

Timing is key. The most rapid rate of recovery occurs within 30 minutes to two hours after exercise. Ideally, within 30 minutes post-exercise a small meal or snack of either food if available, or a vitamin/mineral fortified meal replacement beverage or bar for convenience, should be consumed to maximize recovery results. Then a healthy, well-balanced meal rich in protein, carbohydrate, vitamins and minerals should be eaten within the following 90 minutes.

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Anyway, here's my post-workout protein shake recipe, which I think I've finally perfected! I'm still looking for a perfect protein powder (the hunt continues) but this works pretty well.

Laurel's Post-workout Protein shake
1 cup fat free soy milk
1 scoop (22g) chocolate soy protein powder
1/2 banana
1 pear (canned or fresh, peeled)
1 tbsp Acacia
1 tbsp Salus Liquid Calcium and Magnesium supplement
1 tsp honey
1 tsp olive oil (healthy fats! and don't worry you can't taste it)
3 capsules acidophilus (open them up and pour the powder in)
1 capsule digestive enzyme (again, open it up...)

Blend until smooth. Add water if it's too thick.
1 serving contains **
430 calories
6g fat
32g protein
68g carbs
8g fiber

[**the protein powder I used has 106 calories, 1g fat, 2g carbs and 22g protein per scoop]

(% RDA)
Vit A 11%
Vit C 16%
Calcium 47%
Iron 13%
Vit D 136%
Vit E 18%
Thiamin 18%
Riboflavin 50%
Niacin 17%
Folate 10%
Vit B6 41%
B12 125%
Phosphorus 37%
Magnesium 42%
Zinc 30%

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