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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)
Another best time to eat fruits is pre or post workout. You can eat fruits before or immediately after a workout session. The sugars of fruits will be used by the body for getting immediate energy before workout and helps in refilling the emptied energy stores in the body after workout.