Source: http://www.cnn.com/2007/HEALTH/diet.fitness/06/08/cl.eat.after.workout/index.html
Excerpts from ccn.com:
Replenishment specifics
After an hour of physical activity, here’s what your body needs for nutrition.
Fluid: Replace what’s lost through sweat. Use foods that are full of fluids (fruits, salads, soups) or fluid alone. Ideally you should drink before and during exercise, too.
Carbs: The American College of Sports Medicine recommends refueling muscles with 30 to 60 grams of carbohydrate in the first 30 minutes after an hourlong workout. “If you wait more than 30 minutes, it will take the body longer (about 24 to 36 hours) to refuel muscles,” says sports nutritionist Jackie Berning.
Protein: Contrary to popular belief, the amount of exercise you perform during a normal lunch break doesn’t increase protein requirements. But protein is satisfying, says sports nutritionist Nancy Clark, who recommends that exercisers include a little protein at each meal.
