So this is your chance! Youâre in recovery now and you have the opportunity to build the life youâve always wanted! 1  To get started, look in your heart and soul and find that thing that makes life worth living â and then build a long-term goal around it.  Once youâve got this, the rest is simply mechanics and sweat.
This will provide both fast-acting and sustainable energy to your body. Try to eat a snack within two hours of exercising, but wait a minimum of 15 minutes after exercising before you eat. Bring a snack along to the gym with you, so you can eat as soon as your workout is over.
2. Make post workout meals that are high in protein and carbohydrates. You should eat a meal that contains protein and carbohydrates within two hours of your workout. Your body is in recovery mode after a workout and you need to eat meals that have a balance of protein and carbs. If you are training as an athlete and are doing a weight training workout, you should eat a meal high in nutrient rich carbs right after you have finished your workout. Eating carbs right after your workouts will help your body recover and will improve your muscle strength.