Power Shakes!

Whever it’s on a daily basis or not, exercising tends to cause stiffness and soreness.
As an athlete, you have to decide what to eat in order to fuel optimally for your workout session—before and after, to ensure fast and proper recovery.During training, glycogen, which prevent from suffering chronic fatigue and depletion, gets used up fast. Recovery involves maximizing glycogen storage capacity, to be adequately prepared for the next workout and to enhance muscle rebuild and restoration.

Adding some protein to the post-workout meal or snack is also important because it aids in muscle repair.Foods eaten post-exercise require just as much planning as your pre-workout meal. Consuming the appropriate foods and the timing of post-workout meals will improve your recovery and performance.
Blended drinks, cold preferably, provide the most recovery nutrients.

Not only are they easy, convenient and nutritious for that on-the-go, but the combination of vitamins and nutrients can easily be adjusted to individual needs. The ideal carbohydrate and protein combinations can be made using whey powder (for protein) and fruit, yogurt, milk (for the carbohydrate) and maybe some additional goodies like peanut butter, honey or almond extract
(for taste). You can mix up as many fruits and vegetables as you want.