After any physical exercise longer than 45 min, the body’s immunity takes a nose dive. Moreover, the muscles are damaged during this process. However, the muscles are ready to take in nutrition at this time. To repair the muscles, improve the immunity and provide nutrients & energy to your body, eat a combination of proteins and carbohydrates within 30-45 minutes of ending your workout. Carbohydrate has the dual function of providing energy and also helping in the assimilation of protein by the body. Protein alone does not do the job properly.
Be warned that consuming fats (a little is fine) just after workout can cause digestion issues. Plus the insulin spike just after ingesting carbohydrates will shuttle the fat right into those love handles.
For long distance runners, the ratio of carbohydrates to proteins can be around 3:1.
There are various ways to include proteins and carbohydrates into your diet. Ex: