A: "Protein plus carbs are ideal."

After a resistance training workout and some cardio, your nutrition recovery prescription is about 15 to 20 g of high quality protein and 15 to 20 grams of carbohydrates or more if you completed a significant amount of cardio. These recovery nutrients can be obtained from either a protein shake or a well-planned meal.  Add some carbohydrates, such as a teaspoon of honey or small banana to a whey protein shake. Whey protein is rapidly absorbed and high in leucine, which is the primary amino acid that stimulates muscle growth. Pair leucine-rich chicken breast or yogurt with a carbohydrate such as whole grains or a piece of fruit, for a perfect post-workout meal.

Expert answer by:
Monique Ryan, MS, RD
Chicago-based sports nutritionist and author of Sports Nutrition for Endurance Athletes (VeloPress, 2007)