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Cool down for 5-10 minutes after exercise. Aim for the higher end if you are: 1  Just starting an exercise program. 2  Just getting back into exercise.  Just exercised at a higher intensity than usual.
The ideal time to eat after a workout is within 30 minutes to two hours, when your body is ready and waiting to top off its fuel tanks to prepare for your next session. But if your appetite or schedule doesnât allow you to eat a meal right after exercise, donât panic.