The second most important meal after breakfast is the one that immedialdely follows your training. The 45 minutes period followiing your workout is the single most important window of opportunity your body has to repair, recover and adapt to what it’s has been put through.
The only difference between improvment and overtraining is adaptation and smart nutrition is a big part of the adaptation process. Nutritional adaptation requires quality, easily digestible nutrients delivered FAST and the best format to provide this is in a form of a liquid as hyper-hydration will assist the delivery of nutrients more efficiently.

The best product to use is a good post-workout recovery supplement and it should be a blend of of two-to-one high glycemic carbohydrates to rapidly digested protein. It’s acceptable to stretch this ratio to three-to-one if you are not making weight. The protein source should be whey – isolate, hydrolysate or a combination of the two, included in the amount that supplies around 25g of protein per serving. More than this amount will only add to recovery problems, through excess metabolic waste.