Post-workout nutrition is very profitable. After the intense training your muscle glycogen is drained and extended cortisol levels start to break down muscle tissue. In order to turn this catabolic state into an anabolic state it is necessary to take a quickly digestible post-workout meal right after your training session. 
Pick a food with quickly digestible carbs to fulfill muscle glycogen and also quickly digestible protein that enriches your body with the amino acids which help you repair your muscles.
To achieve good results, the post-workout nutrition should include nearly 300-500 calories. For instance, if you weight 120-lb you should take a 300-calorie meal, but if you are 200-lb man you should have a 500-calorie post-workout meal.
You should add to your post-workout meal a 2:1 ratio of carbs:protein to a 4:1 ratio of carbs:protein. Also every day is is important to eat small amount of healthy fats.
Don’t buy any of the expensive post-workout supplement formulations for your menu. Only natural food can be useful for you. You can choose different quickly digestible natural carbs, such as frozen bananas, pineapples, raisins, honey or organic maple syrup. They will help you elicit an insulin response that will cause muscle glycogen renovation and creates a general anabolic (muscle building) effect.
You can also take quickly digestible protein from a quality non-denatured whey protein and/or some fat-free or low-fat yogurt.
The receipts of your post -workout meals
Chocolate Banana – blend together 1 cup water, ½ cup skim milk, one and a half frozen bananas, 2 tbsp organic maple syrup, and 30 grams chocolate whey protein powder – 38 g prot, 72 g carb, 0.5 g fat, 440 calories.
Pineapple Vanilla - blend together 1 cup water, ½ cup vanilla yogurt, one cup frozen pineapples, 2 tbsp honey (preferably raw), and 30 grams vanilla whey protein powder – 35 g prot, 71 g carb, 0.5 g fat, 425 calories.
You should differenciate your post-workout nutrition with the other meals you take. The post-workout meals should contain quick high glycemic index carbs, quickly digested proteins, and minimal fat. But your ordinary meals must have low glycemic index, slowly digested carbs, slow release proteins and healthy fats.
Another benefit of post-workout meals is that it suits even to sweet tooth, because you are allowed to take more sugar which goes straight to your muscles.
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