Post-Workout Meal Theory

• Dr. John Berardi, Ph.D., wrote his seminal dissertation on the mechanisms of post-workout nutrition. Through his research, he found that a combination of rapidly absorbed carbs combined with a fast-acting protein in a two-to-one ratio is best for halting catabolism, as this combination spikes insulin, shuttling protein and nutrients into the muscle cells and promoting fast recovery.
  
  

Menu Idea Number One---Custom Supplementation

• The best way to meet your body's needs is by purchasing a supplement specifically designed to restore what your body lost. For instance, the product Surge Recovery was specifically designed by Berardi after he completed his doctoral research and is quickly halts catabolism and initiates anabolism.
  
  

Menu Idea Number Two---Liquid Meal

• If you do not want to purchase a specific post-workout drink, consider making your own shake by combining fast-digesting whey protein and relatively fast-acting carbohydrates. For example, a whey protein smoothie mixed with milk and berries is an effective way to get nutrients into the muscle fairly rapidly.
  
  

Menu Idea Number Three---Liquid Meal on a Budget

• If you are strapped for cash or do not want to buy a protein powder you can use low-fat chocolate milk as a post-workout drink substitute. It contains rapidly digested sugary carbs and a reasonable amount of protein. While this is not as ideal as the previous two solutions it is still a reasonable attempt at post-workout nutrition.
  
  

Menu Idea Number Four---Solid Meal

• There are also solid meal alternatives, though they digest less rapidly than liquid meals by their very nature, so this choice is inferior to the previous three options. However, you can also combine a fast-acting solid carb such as white rice with a lean protein source such as chicken to fulfill your needs. Keep fat content to a minimum, as it tends to slow the digestive process.