| The four-hour
window after a workout is the time when you will get more bang for your nutritional
buck. You get increased absorption of nutrients and improved recovery if you eat
the right foods. Though anything with sugar as one of the main ingredients qualifies
as a simple carb source, these are not always the healthiest foods to eat.
A few common examples of healthy simple carbs include juices, fruits, and sports
drinks. Examples of protein foods include milk, eggs, poultry, fish, meat, or
soy products. Flavored yogurt is an excellent example of a post-workout snack.
It contains simple carbs, protein and calcium all in one. Meal
replacement drinks (such as can be found at a nutrition store) are very useful
for taking after workout as foods in liquid form will be digested faster by the
body and will be available to the muscles sooner. They contain good amounts of
simple carbs and protein to help with recovery. | 
