During your workout you use muscle gylcogen stores to fuel the activity. These stores must be replenished for optimal muscle recovery and repair. A snack that combines a moderate source of carbohydrates with a small protein source is your best choice. Your post-workout snack should be eaten within an hour of finishing your workout in order to maximize the recovery.

1. A glass of skim or 1% milk
2. Plain low-fat yogurt
3. Bagel with roasted turkey breast, mustard & veggies
4. Tuna salad with mayo on a whole-wheat pita
5. Smoothie blended with banana, orange juice and vanilla yogurt
6. A glass of sports drink and a cup of cottage cheese
7. A glass of juice and a handful of roasted soy nuts
8. 2 oz. low-fat cheese and crackers
9. Vegetable bean soup and a roll
10. Dried fruit and 2oz. of cheese