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According to the Journal of the International Society of Sports Medicine, consuming protein and a little carbohydrate is best immediately after exercise. Here are the foods I eat after my training sessions to help speed up recovery, maximize exercise benefits, and help maintain lean muscle to aid in weight loss. 1  Protein shake made with half of a banana, one scoop of protein powder, almond milk, and hemp seeds (excellent protein source)
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.