An ideal post-workout snack should consist of a combination of protein and carbohydrates to aid in muscle recovery and replenish glycogen stores. For example, a smoothie made with Greek yogurt and fruit, a protein bar, or a peanut butter sandwich on whole-grain bread would be effective choices. Consuming this snack within 30 to 60 minutes post-exercise maximizes the benefits, promoting muscle repair, reducing soreness, and optimizing recovery for future workouts.