New research is always being conducted on the best foods to eat after a workout and much of that research focuses on the ratio of carbohydrates to protein in the food.  Research supports anywhere from a 2:1 to a 4:1 ratio of carbohydrate-to-protein.  That means for every 1 gram of protein you eat, you should eat 2, 3 or 4 grams of carbohydrate. (Click here for a how-to on reading food labels.)  Why such a wide range?  Mostly because there are such a wide range of workout styles out there.  For the non-competitive masses, training for an hour or less, the 2:1 or 3:1 ratio is the way to go.  If you are training for an endurance race, like a marathon or triathlon, and training for more than an hour and a half at a time, eating a higher carb ratio like 4:1 may be a better plan so that you can replace more of the sugar you burned during your long workout.

Depending on what time of day you workout, you may be eating a post-workout snack, maybe 150-250 calories, or a full meal, maybe dinner.  What are some good choices?

Snacks
Protein Shake – Made with water, milk or juice depending on your chosen protein powder. You might even consider making up your shake before your workout and sipping it while you are training. If you have any left at the end of the session, finish it off.

2% Chocoalte Milk –  8oz of reduced fat chocolate milk can have 180 calories, and 8 grams of protein.  Milk is the perfect snack because the proteins in milk is the most easily digestible for most of us.

Apple with Peanut or Almond Butter – A medium sized apple and a tablespoon of nutbutter.

Meals
3-6oz lean meat (baked, broiled or grilled turkey or chicken breast, fish) 1/2 cup cooked quinoa and all of the steamed, grilled, roasted or lightly sauteed vegetables you want

1/2 – 1 cup beans (lentils, pinto, black), 1 whole wheat tortilla, 1 tbs Fage yogurt, all of the steamed, grilled, roasted or lightly sauteed vegetables you want

3 – 6oz pork lion, 1/2cup mashed potatoes, all of the steamed, grilled, roasted or lightly sauteed vegetables you want

These are only a few options.  If you would like more suggestions, let me know and we’ll talk about it!