The ideal post-workout meal composition typically includes a mix of protein, carbohydrates, and healthy fats. Consuming protein helps to repair and rebuild muscle tissues that are stressed during workouts, while carbohydrates replenish glycogen stores depleted during exercise. A ratio of about 3:1 carbs to protein is often recommended for optimal recovery. Including healthy fats, such as those from avocados or nuts, can further enhance nutrient absorption. Foods like grilled chicken with quinoa and vegetables or a protein smoothie with fruits effectively provide the necessary nutrients to support recovery and muscle growth.