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Congratulations on getting back on track! For "quick" foods - you could always grab an apple and string cheese, a handful of almonds, a protein bar (such as Kashi Go-Lean, etc.) or some trail mix.
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Chocolate milk is a great post-workout drink. It has protein and carbs, plus it's almost like dessert. If you want to make it into a smoothie, throw the chocolate milk, some ice, and a tablespoon of peanut butter into the blender. It's really good.
