For 20 minutes following a workout, your muscles will soak up whatever you consume. If you consume a quickly digestible mixture of protein & carbs, your muscles will repair quickly.
Low on dough or sick of the taste of protein shakes? Try these favorite options. Keep in mind if you are lactose intolerant or vegan, you can substitute other similar options that fit with your diet:
- Chocolate Milk: The vitamin D, calcium, and muscle-damage-prevention properties in this option can’t be beat by sports drinks on the market. Try a low-fat or fat-free chocolate milk chug after your next workout. According to these articles from CBS News , Fitness Magazine, & ACSM, it may the best sports drink out there for high-endurance athletes. I also recommend Silk brand Chocolate Almond Milk (more calcium, less fat, less sugar, less fat, and fewer calories than other milks).
- Greek Yogurt: For higher protein & lower calories than chocolate milk, try a cup of Greek yogurt. Compared to normal yogurt, Greek yogurt has twice the protein, half the carbs, and no added sugar. The protein is a very high-quality protein. According to this Living the Run post, berries mixed in with it post-run will help keep joint inflammation down.
- Cottage Cheese: After a long workout day, before you tuck yourself into bed, try some non-fat cottage cheese. According to BodyBuilding.com, this snack contains casein protein, which is a slow digesting protein. This makes it optimal to eat before sleep to provide your muscles a constant flow of protein, like an IV drip.