Don't Waste Your Workout

Refuelling with the wrong foods after your session will not only result in longer recovery times, it may also offset all your hard graft in the weights room. Sports nutritionist Laurent Bannock (guruperformance.com) outlines the foods you need to avoid.

Brown rice
it's true that we need carbs after a session to replace lost energy and help shuttle protein into muscle cells. But you need high-GI carbs,like those found in white rice, rather than the slaw-release carbs found in brown rice, which take too long to enter your bloodstream.

Salad
Of course salad is healthy but it's no good to you as a post-workout food. Salad and vegetables take a long time to digest and there is insufficient fast-acting protein and carbs in them to help the body recover properly,while oil-based dressings just slow the digestion of it down to a snail's pace. For a much better effect, have your salad in the evening.

Burger
Fast food such as burgers usually contain both protein and carbs but are also loaded in fat and salt., which will slow down digestion significantly and delay the vital nutrients getting to your muscles? Burgers are also high in calories so you'll consume more than you've burnt off in the gym, which will never help you get lean.

Dark Chocolate
Dark chocolate may be high in antioxidants, but you need to avoid all sweet treats after a workout because high-sugar foods offer the body very little recovery support - all you get is a sugar high followed by the inevitable crash where you'll want to reach for more. if you do crave something a bit sweeter after a session then go for fat-tree chocolate milk,which ;research has shown has the ideal carb to proton ratio for muscle recovery.
source:Men's_Health_UK_May2012