4. Chocolate milk
Flavored milk, which includes chocolate, vanilla, and strawberry, has a great carb to protein ratio and aids in muscle recovery and rebuilding, Rebecca Scritchfield, a District of Columbia nutritionist, tells The Washington Post. Your post-workout snack should have a ratio of 4 grams of carbs to 1 gram of protein. To compare, an 8-ounce glass of 2% milk has 12 grams of carbs and 8 grams of protein.
In order to meet the recommended ratio, The Washington Post recommends adding a few more carbs to your after-workout snack. You can easily do this by blending a banana with chocolate milk, or drinking/eating the two separately.