What is the best recovery meal after the workout?

A well-rounded recovery meal after a workout should aim to achieve three main goals:

1. Replenish glycogen stores: Glycogen is the body's primary stored form of glucose, which is a key source of energy during exercise. Consuming carbohydrates after a workout helps refill these stores.

2. Repair muscle protein: Intense workouts cause damage to muscle proteins. Consuming protein post-workout provides the body with the necessary amino acids to repair and build new muscle tissue.

3. Hydrate: You lose fluids and electrolytes through sweat during workouts, so it's important to replenish these by drinking enough fluids after your workout. Water is usually enough, but if your workout was particularly long or strenuous, a sports drink or coconut water could help replace lost electrolytes.

Here are some meal ideas that accomplish these goals:

• Protein shake with fruit: This is a quick and easy way to get protein (from the shake) and carbohydrates (from the fruit).

• Greek yogurt with berries: Greek yogurt is high in protein, and berries are a great source of carbohydrates.

• Grilled chicken with roasted vegetables: The chicken provides the protein, and vegetables give you complex carbohydrates.

• Salmon with sweet potato: Salmon is an excellent source of protein and also provides you with healthy fats. Sweet potatoes are a good source of complex carbs and are packed with vitamins and minerals.

• Eggs and avocado on whole grain toast: The eggs provide a source of protein, the avocado provides healthy fats, and the toast gives you complex carbs.

• Quinoa salad with lean protein (tofu, chicken, or fish) and vegetables: Quinoa is a good source of complex carbs and is also a complete protein, and the additional protein source helps for muscle recovery.

Remember to adjust portion sizes and the balance of protein, fats, and carbs to suit your individual fitness goals and dietary needs. A sports nutritionist or a dietitian can help you devise a personalized post-workout meal plan. And always listen to your body - some people find they need more carbs, while others need more protein. It can take some experimentation to figure out what works best for you.

Post-workout, aim for a combo of protein and carbs. Think grilled chicken with quinoa and veggies or a smoothie with banana, spinach, and protein powder.