what should be the source of carbs in post workout shake

[mast_kalandar]

After workout I am taking shake of 1 scoop of whey protein in milk and 3 banana.

Is banana good source of carbs or does its sugar content is too much. I posted similar question earlier and one of the friend suggested to change it to 2 banana.

Should I take something else instaed of banana. Please recommend something like fruit etc but not dextrose and other stuff.

[Nokie173]

After weight workouts… I always have protein shake… just add water nothing else.
If I added bananas… I’ll have too much calories and it’s hard for me to digest.

A lot of people recommend eating cereal for carbs and I tried it…. It was great!
I don’t get hungry until dinner ( I workout in the afternoon) And I still have energy throughout the evening…

[cassiegose]

As posted in your last question, bananas are a good source of energy, however they are best prior to working out instead of after. After working out you want to restore glycogen (energy) stores and fructose (the sugar found in bananas) isn't the best after working out. There is evidence that suggests that simple carbs are best RIGHT after working out (however this is the only time you should be consuming simple carbs). If you opt for simple carbs you could do things like white rice, pasta, or a sugary cereal. Even though some evidence does suggest simple carbs are best right after working out, I still go for complex carbs post workout (personal preferance). Examples of complex carbs would include sweet potatoes, oatmeal, bread/whole wheat pasta, quinoa, and high fiber/low sugar cereals. You could also opt for a combination of simple and complex carbs right after working out. Examples would be whole grain cereals with a bit of sugar in them (frosted mini wheats), or a bowl of oatmeal with a bit of honey in it. You might experiment to see what works best for you as we are all different.

Hope this helps,

Cassie