taken from the Complete Pitcher by Steven Ellis
To help your body recover from the stress of your baseball workouts, you should try to consume calories within 30 minutes of the end of your training session. It will help you trigger your body out of a state of breakdown and into a state of recovery.
When I was pitching in the Chicago Cubs organization, my post-workout meal consisted of 20 to 30 grams of protein and 40 to 90 grams of carbohydrates. We were taught to shoot for a ratio of 2:1 or 3:1 carbs to protein.
1. Shakes were my favorite because they contain protein that your body can easily digest
2. Chocolate milk is also a great, cheap option because it's got the sugar (carbs) and protein you need at a fraction of the cost of shakes
3. Any meal that balances 4 ounces of protein with a large helping of carbohydrates is good, be creative!