What you eat after a workout matters ! A smoothie with milk and yoghurt provides both protein and carbohydrates . No matter what time of day you exercise , the key is to follow up with meals that combine protein , which helps your muscles recover , and carbohydrates , which replenish energy stores . For best results , eat within 30 to 60 minutes after exercise , when muscles are most receptive . During this window , an increase in enzyme activity makes the body more efficient at storing glucose for energy and building protein in fatigued muscles . Homemade sports recovery drink . This combination of banana , milk , and yogurt makes for a fresh and satisfying sports recovery drink . Dairy products like milk and yogurt work double duty , providing both protein and carbohydrates . Bananas are packed with potassium and magnesium -- powerful electrolytes for healthy muscle function . Have this smoothie for breakfast following a morning workout , or a small afternoon meal when you get in from the gym . CookingLight.com : Fitness friendly snacks . Protein-packed sandwich . You ca n't go wrong with a sandwich after a workout -- it 's got everything in a hand-held package . Low-sodium cold cuts provide some salt to help replace what 's lost in sweat during exercise . Tomatoes add freshness and a boost of vitamin C. You can easily substitute 100 percent whole wheat bread in this recipe to boost the fiber content . Grill it up ahead of time and pack for lunch , or whip it up in minutes for an easy weeknight dinner . CookingLight.com : Strength training foods . Grab and go granola . It 's not always easy to eat 30 minutes after a workout . Granola is a great on-the-go snack . Leave some in your desk or glove box as a healthful alternative to vending machine food . Oats , honey , orange juice , and flax provide protein , carbs , and some healthy fat . Nuts and dried fruit contribute iron for healthy red blood cells . Mix this sweet and crunchy treat with low-fat yogurt , or enjoy by the handful . Just remember to exercise portion control , as this high-energy food is calorically dense . Power Breakfast . An egg sandwich is a perfect post-workout breakfast . There 's protein in both the yolk and the white of an egg , and this recipes uses a combination of the two to boost protein while keeping calories and fat under control . Eggs also contain zinc , which aids in metabolism and immunity , and vitamin B12 , which supports cell production . Cheese and fresh veggies round out this meal to restore tired muscles and recharge your energy stores . CookingLight.com : 5-Star breakfast . Protein-packed fish . Salmon is an ideal source of protein ( not to mention heart-healthy omega-3 fats ) . Serve with steamed veggies and brown rice to complete the meal with healthy carbohydrates and energy-producing B vitamins . Protein-rich salmon , along with fiber from vegetables and brown rice , will keep you satisfied to help avoid late-night munching . Leftovers can be served atop a salad for tomorrow 's lunch . CookingLight.com : How to buy the best fish . Plant-based protein . Beans are an amazing source of plant-based protein and carbohydrates . Whole-grain bulgur wheat is loaded with hunger-fighting fiber . Feta cheese adds calcium for strong bones . Make a large batch of this light and refreshing salad in the beginning of the week and you 'll have a great post-workout meal that 's ready when you are . Peanut butter power . Peanut butter can be your post-workout secret weapon -- it 's affordable , versatile , and satisfying . Do n't shy away from this nutrient powerhouse because of its fat content -- just use measured portions . One tablespoon of peanut butter contains about 100 calories and 7 grams of healthy unsaturated fat . Add chicken and vegetables in a flour tortilla for an easy high-protein meal . For more tips on making healthy taste great , try Cooking Light - CLICK HERE . Copyright 2009 Cooking Light magazine . All rights reserved .
Start your day with meals that contain protein and carbohydrates . Eggs contain zinc , which aids in metabolism and growth , and vitamin B12 . Peanut butter is affordable , versatile , and satisfying . Granola is a great on - the - go snack .