Whey Protein & Chocolate Milk
I would personally recommend whey protein with some sort of fast digesting carb (dextrose). It would be best to drink (instead of eat) it within 20 minutes of working out, that way the body can absorb it anywhere from 30-60 minutes, whereas eating will take much longer.
Sugar is the fastest digesting food, and whey protein is the fastest digesting protein.
Chocolate milk is great, but maybe add a scoop (or half a scoop) of whey protein to it so it gives it some added protein.
It would be around 30-35 g of carbs, and 20-30 g of protein, plus less than 5 g of fat.
Here's a cool article I found about protein vs. fat vs. carbs after a workout from supportweightloss.com/post-workout-nutrition.html
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