Eating a post workout meal is essential for replenishing your body with lost nutrients. Not only do you need to replace lost energy consumed during the workout, you need post workout food to repair broken muscle tissue and to keep you metabolic rate elevated. Industry Research to confirm the importance of post workout nutrition:

"A comprehensive 12 week study indicated that individuals who failed to consume a post workout meal manifested a lower metabolic rate, a reduction in fat free mass and suffered overall muscle loss. Individuals who did partake in an after workout meal increased lean muscle mass, improved their metabolism, decreased body fat and raised their strength.

What then constitutes a good post workout meal? Should you consume raw food or do post workout shakes suffice? Which one is better to increase muscle mass and reduce fat and what is the correct ratio of protein, carbohydrates and fats for an after training meal?
Post workout meals are vital to assist with long term body mass increase and fat loss. Lean muscle mass burns calories at a faster rate even during the bodies resting state. Post workout nutrition repairs broken tissue and helps to keep your metabolic rate up. For the long term, this is important for maintaining a lean and muscular body.

Either whole food or shakes works for post workout eating. However, some whole food is better than others and some shakes are superior to others. The goal throughout the day should be to consume small meals frequently that digest slowly, contain high fiber and have a controlled glycemic response. These meals should also contain ample healthy fats and slowly digested proteins to keep your body replenished with a regular supply of amino acids.

For a post workout meal, you actually want faster digesting carbohydrate foods that initiate an insulin response. This helps to supply nutrients and glycogen to the broken down muscle tissue for repair. This is important for building muscle and reducing fat. So a general rule of thumb is high fiber meals throughout the day but low fiber, high GI carbs and fast digesting protein post workout food. This should also be low in fat because otherwise you slow the absorption and glycemic response.

In terms of protein to carbohydrate ratios, current studies indicate that post workout eating should be maintained at a ratio of 2 to 1 carbohydrates to protein. This is best for assisting muscle repair and fat loss.
You can whip up a shake using banana, whey protein, water and some real maple syrup or purchase a Prograde's Varsity Post-Workout mix as an alternative. Always go for the 2 to 1 carbohydrate to protein ratio.
You post workout meal should be consumed immediately after the workout. Current studies indicate the sooner the better to assist with muscle recovery and glycogen replenishment.

Do you want to Learn more about exercise nutrition and accomplish you muscle building and fat loss goals?

An article on post exercise nutrition.