A thoughtful balancing of protein, carbs, and water forms the basis of post-workout nutrition. According to your body weight, the fundamental
guideline is to eat 10 to 20 grams of protein after working out. For instance, aim for a 2-to-1 ratio of carbohydrates to protein following a
strength-training session (i.e., 20–40 grams of carbohydrates and 10–20 grams of protein). The ratio changes to 3-to-1 (with 30 to 60 grams of
carbohydrates and 10 to 20 grams of protein) if you engaged in an endurance (aerobic) exercise like running.
Regular balanced meals with carbohydrates (to refuel) and protein (to grow and repair muscle) might help recreational exercisers who work
out two to three times per week for 30 to 45 minutes recover quickly from their workouts. Examples of such meals are oatmeal and eggs, yogurt and granola, sandwiches
and milk, or chicken and rice. Those who exercise vigorously for 60 to 70 minutes may benefit from a 200-calorie snack that includes both carbohydrates and protein.