How to Structure Post-Workout Meals

A post-workout meal is just as important as the pre-workout meal. Providing the right type of fuel at the right time aids in recovery from the workout and helps to prepare your body for the next session. The refueling process starts with a 200- to 300-calorie snack ideally containing a 4-to-1 ratio of carbohydrates to lean protein -- 16 ounces of 1-percent chocolate milk. Consume the snack within 30 minutes after finishing your workout.