A healthy recovery meal post-exercise should ideally include a combination of carbohydrates and proteins to replenish energy stores and support muscle repair. Foods like grilled chicken with quinoa, or smoothies with fruits and protein powder are excellent choices. This combination not only aids in restoring glycogen levels but also provides the essential amino acids needed for muscle recovery. Additionally, hydration should be prioritized to ensure the body's electrolyte balance is restored. Timing, ideally within the 45-minute window post-exercise, can enhance overall recovery outcomes.