During a workout, your body breaks down muscle glycogen as well as muscle protein structures. Therefore, after exercising, your body needs to replenish its energy stores and repair muscle tissue to allow for new growth. So you’ll need to consume enough carbs to promote substantial insulin release, because insulin is responsible for delievring carbs and amino acids back into the muscles. after a workout, consume at least 20 grams of whey protein with water and a small piece of fruit to hold you off until you have a large meal with carbs and protein.
1. Chicken: is an excellent source of lean protein and other important nutrients like niacin, a B vitamin essential to carbohydrate metabolism.
2. Rice: brown rice is generally a healthier option than white after a workout.
3. Vegies: Add steamed veggies for additional flavor and nutrients.
Immediately take down 20-40 grams of fast-digesting whey in water.Optionally, you can add 3-5 grams of creatine to replenish your explosive energy stores.
One hour later your body will be craving some good protein and carbs that will digest slower for a sustained insulin release and trickle feed of aminos.
A good plan would be to combines white rice, steak and broccoli or vegies. You could also have fish, chicken, or whatever high quality protein and carbs your prefer.
You should be shooting for around 40 grams of protein and 40-80 grams of carbs.