Nutrition Corner: After workout food

Ok, here is the thing. You worked out. You nearly choked on your energy bar. (Can you still say peanut-butter with a smile in your face?) Gulped down your Gatorade. Now the workout is done and you need to replenish your glycogen depots. What will you eat?

Protein shake? Another energy bar? PB/J sandwich? Can you? Still? Everyday? Not me. I need real food. So we do some pasta instead. Problem: you have only half an hour go get your food in to minimize your recovery period. So pasta is out. (Or you cook it in advance and just microwave it. But that, to me, sounds disgusting.

Here is my recipe for the - in my opinion almost perfect - after workout food:
1 can of corn
1 can of tuna (in water)
Peper, Salt, Tobasco and Lea&Perrins Worchester Sauce
Open cans, mix. Spice to discretion (BBQ sauce or A1 will also do for a change). Eat.

The food comes canned, so you can store it, you can even make that dish in your car. It is spicy, not sweet, you get both carbs and protein, as well as a decent dose of salt. And look at the nutritional values (values for my brand of tuna & corn, not counting seasoning):
Total kcal: 385
kcal from fat: 60
Tot. Fat: 6g
Sat. Fat: 0g
Trans Fat: 0g
Carbs: 38.5 g
Fibers: 10.5 g
Sugars: 24.5 g
Protein: 44.5 g

Go ahead, try to find a better after workout food.