if someone doesn’t has access to quality supplements for a good shake after a workout, what proteins and carbs from wholesome sources can be use for faster absorbtion
Fat free milk? Not sure, anyone else?
The FAQ is absorbed readily.
Maybe something like egg whites or something else with relatively easy digestion and a high GI carb like Cheddar rice cakes (lots of sodium … good for post workout).
Gatorade (buy it in powder form) and a generic whey protein powder. Drink them in separate containers; they taste nasty together. Read Berardi’s “Post-Workout Nutrition” articles and try to copy his suggestions for grams of protein and carbs.