What to eat after a work out?

I weigh 133 lbs and my goal weight is 125 lbs. I usually run 3-4 miles every other day and burn around 500 calories and do arm, leg, core, and ab workouts too. I'm trying to trim down but not bulk up with muscle. What can I eat after I work out that is healthy and help me slim down? All help is appreciated, thank you! :)

Foods to Lose Weight Healthily

Recommended Answer:
Dinner. A good plan would be:

Breakfast: low fat milk on cooked 9-grain cereal (from health food store), mixed with cooked oatmeal and wheat bran. Add some nuts and berries. Drink hot Ovaltine.

Lunch: Egg, tuna or turkey sandwich on whole grain bread with bean or alfalfa sprouts and yogurt w/fruit. If you had meat loaf for dinner, bring a meat loaf sandwich (NO mayo). On cold days, a squatty thermos of hot chili, split peas with ham or beef stew.

Snacks: Fresh (not canned) fruit: banana, orange, apple, kiwi, grapes, peach, nectarine, cherries, pineapple. No chips and nothing ever from a vending machine.

Dinner: salad with white meat chicken and fresh (not canned) veggies: tomatoes, 2 kinds of lettuce, 2 kinds of shredded cabbage, shredded or sliced carrots, alfalfa or bean sprouts, zucchini, hard boiled eggs, brussels sprouts, broccoli, cauliflower, tofu, cottage cheese...Instead of dressing, squeeze 1/4 tomato over it.

Or homemade bean/vegetable soups; great way to recycle leftovers.

Or omelet: In blender, whip together eggs, tofu, cottage cheese, onions, garlic powder. Cook with mushrooms, chopped tomatoes.

Foods to avoid: junk food, pastries, desserts, sugar, salty foods, syrup (even canned fruit in syrup), peanut butter, fatty/greasy foods (pork, wieners, chops, bacon, salami, pizza), pasta, potatoes, white bread, rice, canned veggies, ice cream, fast food, soda, chips. And of course no tobacco or alcohol in any form. Both of those add wrinkles and destroy your brain. No oil except olive and mac nut. Coffee also rots your brain.

To keep your skin clear, drink water. Veg. juice is good too. But not canned juice (too much sugar.)

Join a gym; they have all the equipment and staff to show you how to use it to get the look you want to achieve. Much cheaper than buying your own equipment. Also hiking, biking, jogging, bowling, swimming, badminton, tennis...

If you lack energy to exercise, take stress B vitamins.
To lose weight, try an appetite suppressant.

• Fruits and vegiies, or healthy shakes will help!
  Good luck! :)
• My son drinks milk after he works out because it adds protein thus muscle instead of fat.
• Definitely milk or chocolate milk! My cross country coach told me that milk is the best thing for your body after a workout... You should also try to eat a small bowl of fruit or veggies with light dip as well...
• Something with fiber to fill up your still racing metabolism, nutrients, water because you lose alot of water when exercising, and protein to build muscle.
  
  Try- Oatmeal with fruit, veggie burger, peanut butter, you get the idea!
  
  Hope I helped! :D