i usually takin a protein shake after my workouts. but i dont know if thats all I should eat and wait 3 hours to eat again. Or should I eat something else with the protein, like some eggs(the white parts only).

Can anyone give me suggestions on what else to eat right after a workout besides a protein shake.If I in fact need to eat somemthing else.

I know I have to eat every 3 hours and I usually do it. But after I finish my protein shake I am not really full thats why Im asking if its a good idea to eat something else.

i usually eat 3 eggs.(white part only) after my protein shake

what many do is have a protein and carb shake right after their workouts. something like whey and gatorade

then roughly 45 minutes later, have a good meal of complex carbs and complete proteins. something like eggs and oats.

you should have some carbs after a workout to refill glycogen reserves.

sounds good, thanx guys'

anymore ideas