You just had a great workout. You hiked a mountain, you flipped that heavy tire, you just set a new bench PR. Now you need to refuel and recover so you can do it again tomorrow.
I typically recommend meals that are about 3/4 to 2/3 protein and 1/4 to 1/3 carbohydrate. This means that you are eating something that is mostly protein with a little bit of carbohydrates. This could be as simple as a scoop of plant protein powder with almond milk and a banana.
1. Beans, rice and spinach
2. Peanut butter and whole wheat sandwhich
3. Plant protein shake with banana
4. Apple slices and nut butter
5. Lettils, carrots and green peas
After a killer workout, your body requires protein to support muscle growth and a little bit of carbohydrates to replace your energy stores. The idea is to consume a high protein meal within 30 to 45 minutes after your workout. Studies have shown that you can still benefit from protein intake within 2 hours of your workout or practice. Bringing a protein bar to their training session is a good option for my of my busy clients.