Post Exercise meal

Post-workout meals are often forgotten or thought to be unnecessary. This can result in lowered results, especially if you are tying to bulk up. Once you finish working out you have about an hour window where protein synthesis and glycogen replenishment are the most active. If you miss this window it means that you will not recover to the full extent and achieve the optimal results from your workout.

You want to go for a 3:2 ratio of carbohydrate to protein. This can be achieved in many ways, but I find the easiest is to drink 2-3 cups of low-fat chocolate milk with a small amount of whey protein. Milk alone has almost the perfect ratio of carbs to protein, but drinking enough of it to get what your body requires after working out can be difficult and filling. The chocolate syrup adds to the carbohydrate count while the whey adds protein to make the drink more concentrated in terms of these nutrients.