I know it is supposed to consist of a more simple carb and what not, but what are some good, solid examples of a good post workout meal.

PWO 'meal', not 'shake'

Lean meat - chicken, turkey, tuna (actually any fish if you don't add too much extra fat)), fruit, veggies, low GI carbs - yams, brown rice, some fat (olive oil _ salad or something).

Oats, cottage cheese, banana, peanut butter, flax - is what I eat because of when I work out.

Pretty much a 'good' meal with plenty of low GI carbs and not too much fat.

postworkout assuming lifting/weight training - you want HIGH GI carbs, not low - hense the "window of opportunity" issue.

the reason you want HIGH GI carbs immediatly after your workout is because you need the rapid insulin response. You dont have to orry about any of the carbs being stored as fat because your muscle glycogen has been depleted and needs quick replenishment. the insulin is also needed for protein synthesis at that time. so consume stuff like rice, baked potatoe, white bread, banana, dates, bagel, pineapple, etc.


PWO 'meal', not 'shake'

Lean meat - chicken, turkey, tuna (actually any fish if you don't add too much extra fat)), fruit, veggies, low GI carbs - yams, brown rice, some fat (olive oil _ salad or something).

Oats, cottage cheese, banana, peanut butter, flax - is what I eat because of when I work out.

Pretty much a 'good' meal with plenty of low GI carbs and not too much fat.