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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)
1 After exercise, it's best to eat a good portion of carbs within 2 hours. 2  This replenishes all of the glycogen that you lost during exercise. 3  If you wait longer than 2 hours, the glycogen replenishing won't be as effective. 4  You need to eat carbs before your workout, usually about 50 grams for a 155-170 lb male. You need to eat carbs before your workout, usually about 50 grams for a 155-170 lb male. 2  It's equally important to get 50-75 grams of carbs after your workout for the same weight (male).