Supplements are a fast and convenient way to get your post-workout nutrition. But they aren't the only way. When your goal is to get 25 to 30 grams of high-quality protein, along with some carbs to help boost protein synthesis, and whatever else you need to fill you up, you have a world of options.
In general, it's hard to go wrong with a post-workout turkey sandwich, or with grilled chicken on a salad or as an entree. Take-out sushi from a local grocery store or Asian restaurant will also work. Eight pieces of tuna sushi should give you 30 grams of protein and about 400 total calories.
Eggs are always a good choice when you work out in the morning. And if your need for protein coincides with a business lunch or a night out with family or friends, you can treat yourself to a steak or seafood.
The following are just a few choices from chain restaurants. Your muscles will thank you for any of them.
(Want to make sure you get the best results from your workout 24/7? Click here to learn What and When You Should Eat to Build Muscle.)