Our expert says:
Liquid food is always the best option post-training and therefore we do not really use proper food at that point – thus I would suggest high GI carbs that you will find in cold drinks or energy drinks – a tin and an energade / powerade contains about 35 carbs per serving – I think your shake might have contained double that – thus you will need 2 such drinks – if that is still too tight for your budget I suggest you use sugar - 1 tablespoon contains about 45 calories which equates to about 11 carbs – make your own cold drink with the sugar. Alternatively you could eat 1-2 cups mashed potatoes. The difficult part is to include the liquid protein – the best option here is milk or yoghurt and you will never hit such high levels of protein as with a shake - thus I suggest you perhaps spend your money on a whey protein to consume after your cold drink and to mix the whey into milk to give you a high calorie meal.
Lastly if you battle to add on muscle weight you need to increase your intake of calories – eat extra cereals and sweet potato to increase such.
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