The ideal post-workout eating window is typically within 30 to 90 minutes after exercise. Consuming a meal or snack during this time can significantly enhance recovery and replenish energy stores. This period is characterized by heightened muscle sensitivity to nutrients, particularly proteins and carbohydrates. A combination of protein and carbohydrates promotes muscle repair and glycogen replenishment. Foods like smoothies, protein shakes, or balanced meals containing lean proteins and whole grains are optimal choices to maximize recovery benefits.