Get this meal about 2 and a half to 3 hours after breakfast, usually in the form of a meal-replacement shake or bar. If you choose a shake, pick one that has a 1:1 protein-to-carbohydrate ratio or is a little lower in carbs than protein. Or, you may find the new high-protein/low-carbohydrate bars to be a little more flavorsome and satisfying. One whole-food meal alternative could be two servings of nonfat or 1%-fat cottage cheese and an apple. The apple could be substituted with peaches, plums, tomatoes, or virtually any green or yellow fibrous vegetable.
You want to keep a steady flow of amino acids reaching the muscles. While most glycogen substitute is completed in the 2-3 hours after training, protein needs to be gradually funneled in throughout the day.
Meal-replacement shake – 260 Calories; 37g Protein; 24g Carbs; 2g Fat
Bar – 330 Calories; 30g Protein; 15g Carbs; 6g Fat
Two servings cottage cheese with fruit or vegetables – 254 Calories;29g Protein; 29g Carbs; 2.5g Fat