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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)
How much and when you eat will depend on how long and how hard you've been exercising, and when you plan to exercise next. In general, aim to eat within the first half an hour after you finish an exercise session. Eat about 1.5g of carbohydrate per kg of your body weight.