Sport Post Workout Nutrition

Sport Fitness
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Shermanez

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I do a full body workout followed by 20-30 minutes of HIIT Cardio 3 times per week. I am trying to stay in a calorie deficit as I still have 5-10 lbs of fat to lose.
My question is: Is a protein shake and a piece of fruit (banana, apple or orange) sufficient for post workout nutrition? I was just doing the protein shake until I learned on this site how important carbohydrates are immediately following a workout. My concern with that is I am trying to reduce carbs and calories until I get by BF% down from my current 22% to about 15%.

Any advise would be greatly appreciated.:)
 
Eat some oats then.
 
Isn't fruit considered a simple carbohydrate. Would a piece of fruit be enough carbs for post workout? and wouldn't a whole food like fruit with fiber and viatmins be better than adding a scoop of powder dextrose to my protein shake, which also has more calories...?
 
Dextrose Post workout is much more important than fruit :) It restores your Muscle Glycogen, when a banana for example restores your liver Glycogen.
 
So is restoring glycogen into muscles limited to powder dextrose? or does any simple carb/sugar do the same thing (fruit, soda, sugar, candy, juice...).

My thought here is to get the benefit of post workout glycogen restoration with the least amount of calories and to keep it something whole, natural and healthy.

How much carbohydrate is needed PWO and what are the best options to get it?
 
Dextrose is by far the best choise, I always stick to 30Grams PWO, which is around 100Kcal.

And it's natural, it's just grape sugar ;)
 
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