After a workout, the body needs quick and effective carbohydrates and protein to prevent nutrient deficiencies and loss of muscle mass.
Try and consume a sufficient amount of protein and fast-acting carbohydrates within 30 minutes of completing your workout. Foods with a high glycaemic index (GI) make an ideal post-workout snack.
A home-made shake with quark, bananas and milk offers a quick supply of energy. Alternatively, have a protein shake with orange juice or a banana!
60-90 minutes after your workout, we recommend simple, fast carbohydrates and about 50g of protein. How about a meal, consisting of a low-fat protein source like meat, low-fat fish or egg whites and carbohydrates with a low glycaemic index like oatmeal, whole grain bread, whole wheat pasta or potatoes?