The most important meal you can have is the one after your workout because you need to repair your muscle . It’s recommended that you eat within 90 minutes of your workout. This time is the most important for building muscles and replenishing energy sources. Therefore, look for foods that are packed with complex carbohydrates and high in protein.
Your muscles need protein for repair and growth, and your body needs some carbs to replenish its glycogen stores. Good sources of protein is meat, chicken, eggs, fish or whey protein powder. The best carbs are oatmeal, brown rice, grains like quinoa or amaranth, and all vegetables and fruits.