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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)
If you have a light, carbohydrate snack, you should wait somewhere between 30-60 minutes after eating to begin exercise. If you eat a full meal with protein, fat and carbohydrate, then you should wait 2-4 hours before starting to exercise. One last note â eating a good meal of carbohydrate, protein and fat is critical to consume within 20-45 minutes after complete your workout to aid in recovery.