What one consumes before, during and after a workout is very important since the body tends to process the nutrients differently at different times. It is therefore necessary that the body gets the right type of food during the process of working out. Last week, we had shared an article about what a pre-workout nutrition http://www.sliceofhealth.in/eat-right-before-workout/ and in this article we will help you understand what good post-workout nutrition is.
Your post workout nutrition should help in improving bone mass, immunity and in reducing muscle soreness.
When we work out intensely we tend to impact the tissue at the micro-level  and that’s how we get to burn the excess fat. Proteins are the vital nutrients responsible in repairing and rebuilding our muscles and hence these nutrients have to be readily available for the body after a strenuous workout. Below are a few quick points to remember:
1. When you’re planning for an intense workout, your post workout drink should be packed with carbohydrates and amino acids. Adding the appropriate carbohydrate can be quite tricky, in the sense, you should look for a food/drink that has more glucose than fructose since glucose is easily absorbed and digested. Stay away from fat at any cost after your workout.

2. Make sure you have your post workout meal within 2 hours of your workout. If you put your body into starvation mode, the muscle mass that was depleted during the workout tends to open up and starts storing more fat than usual to fill the spaces of fat that were burnt during the workout. Your post workout meal can include whole foods like eggs, butternuts, fish,oats, veggie salad with spinach and onions, chicken breast, yoghurt and fruit salad (with kiwi).

3. The secret is this:
a. If your ultimate goal is to build muscle, eat at least 30 grams of protein and 30 to 35 grams of carbohydrates within 15 minutes of your workout.

b. If you’re just trying to stay in shape or shed a few pounds, you can take your time and eat a protein rich meal within an hour of your workout.

Always ensure your don’t starve for more than 2 hours after your workout.

References:
http://www.mensfitness.com/ nutrition/what-to-eat/best- post-workout-foods

http://www.bodybuilding.com/ fun/berardi4.htm