Heaner advises, in an article for MSN Fitness, to eat foods like “fruit, juice, or bread” before a rigorous workout, and avoid eating foods high in fiber to prevent a stomach ache. Then, after a workout it’s important to refuel because “enzymes that replenish muscle carbs are at their highest levels.” And your insulin levels, which generate your proteins, are at their highest points post-workout. This is the best time to refuel with protein and carbohydrate combination meals. Eating after a workout allows your body to maintain muscle and even “reduce the amount of fat your body stores,” Heaner states.
Maybe you can eat some oatmeal with peanut butter mixed in!?