The post-workout meal is an essential part of improving fitness and building strength. The body needs to repair and replenish itself after breaking down muscles during a workout. Thirty minutes to an hour after training, your body needs proteins and carbohydrates to grow. Healthy fats encourage vitamin absorption and restore energy levels.

In doing my research for the best post-workout food, I stumbled across a heavy hitters’ take. What was this enormous media conglomerate’s #1 post workout food?

Chocolate milk.

Chocolate milk is not food. The article was featured with a photo of two little girls sitting across a table from one another, sipping the refined sugar filled beverage through straws. I wiped away a tear.

Worse still was the article’s recommendation of “Rockin’ Refuel,” a highly processed drink filled with artificial flavors, colors and di-potassium phosphate, a white powdery salt used as a buffering agent, emulsifier and preservative. “Rockin’ Refuel” is definitely not food.

I have nothing against occasional indulgences. On the contrary, I celebrate and encourage them. I was bitter after reading this advice because folks will read this nonsense and think they are making a healthy choice for their bodies.

Whole, real food is my lean, much pun intended. After a tough workout, I’ll sit down to an organic grilled chicken breast for protein, ½ an avocado for my high quality fat and a Japanese yam to supply my system with the starchy carbohydrate it craves. As with nearly every meal I eat, I include a huge pile of greens like arugula or spinach with some olive oil and balsamic vinegar if I’m in the mood.

Now, it’s easy to say “Geez, that’s a lot to prepare for a post-workout meal.” An hour of work on a Sunday grilling some chicken breasts, baking some yams and slicing some avocado will yield the best and healthiest results. If you simply can’t set aside that time or are eating on the way to the office, I suggest 3 or 4 hard boiled whole organic eggs, a handful of blue or black berries and a banana. Wash it down with a tall glass of water, and you’ll be a happy camper while you work.