Several factors influence an optimal post-workout meal. Timing is key; consuming nutrients within 30 minutes to two hours post-exercise maximizes recovery. A well-balanced meal should include a combination of carbohydrates to replenish glycogen stores and proteins for muscle repair. The portion size will depend on the intensity and type of workout, as well as individual goals. Furthermore, hydration is crucial, so including fluids is integral to recovery. These factors collectively influence the effectiveness of post-workout nutrition and overall fitness progress.