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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)
Your post workout meal should come about 30-45 minutes after that last sip of your during workout shake. This is right when your body needs its second wave of food. You should make this meal consist of whole foods, mostly. Again, you must pay attention to protein, fat, and carbohydrate content of this meal.