Read many times we need carbs and protein after workout, as soon as possible. Got that part. Also hear all the time good carbs are whole grains for example as opposed to simple carbs.
Now the trick: seems like the right carbs to get after workout actually are the simple carbs/glucose (and that's pretty much the only time you should be eating them).
Can someone confirm and give an idea of what is the best source of 1) protein and 2) simple carbs to get RIGHT AFTER a workout?
I'm not sure for 1) if egg whites/poultry/lean meats is the best. I don't really want to get supplements or shakes or crap. Looking for healthy foods that best complete a workout, b/c I'd like to improve my nutrition stuff.