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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)
Also it is good to load up on protein and calories 30-60 minutes after your workout as well. If you can eat about 30-45 min before your workout I would recommend eating a banana and a small handful of almonds (non-salted kind). That way you get the carbs from the banana and some protein from the almonds.