Muscle recovery suggestions?

[Hotler]

14. You need 200-300 calories, mostly carbs within 15-30 minutes after a workout

to help recovery. Get some whey protein powder (EAS at Kroger, Safeway) 23gr. protein per scoop @130 calories, 2.5 gr. fat, 1gr sugar.
Blender drink
1-Cup skim milk or light soy milk.
1-cup water
1-scoop protein
1-small banana or some fresh strawberries or fruit,
some ice cubes
Throw in a blender and enjoy.
Don't be afraid of carbs they are energy, protien helps build muscle. protein helps with muscle recovery.
Remember a calorie is a calorie is a calorie. Excess calories put on weight not carbs alone.
40-20-20 is a good ratio. 40% carbs, 20% protein, 20% fat for a diet.
1-gram of carbs = 4 calories, 1-gram of protein = 4 calories, 1-gram of fat = 9 calories.
EAS.com is a good website for training/diet info
Read labels, some protein powders are high in calories and fats, sugars. Some don't desolve as good as others do.
Have a couple of hundred calories of carbs 1-2 hour before a workout.