Someone new to resistance training recently asked me what they should eat after a workout.

I was actually quite impressed that the question was even asked, for it showed that this person at least had a basic understanding of the significant role food plays in the 20 to 30 minutes right after you've lifted your last weight.

The post-resistance workout meal is actually quite specific in terms of its contents, as suggested by this piece from To help begin the muscle repair process, you need to consume food high in protein and fast-digesting carbohydrates. In fact, this post-resistance training workout meal (whew, that's getting to be a lot to say. I think I'll stick to calling it the PRWM from now on) is just about the only time you actually want to consume food or drink that is high in simple sugars.

Something else to keep in mind about the PRWM is this: Stay away from fats. Whereas eating healthy sources of fat is something you should be doing at other parts of the day, try to avoid fats of all kinds right after your workout. This is because fat will slow digestion. And, since we want that protein and those carbs to get back into our system as quickly as possible, eating fat during this meal becomes counterproductive.

Personally, I feel that one of the best ways to get a proper post-resistance training meal is to down a protein or meal replacement shake. However, not everyone wants to spend their hard earned money on nutritional supplements. Fortunately, a much simpler solution can be found at your local grocery store for about two bucks. Low-fat chocolate milk will satisfy both your need for protein and simple carbohydrates (sourced from the sugar contained in the milk and its chocolate syrup) in a single serving.

Editor's Note: A recent study also showed that consuming caffeine post workout, aids in muscle glycogen replenishment.