The ideal post-workout meal or snack for recovery typically includes a combination of protein and carbohydrates. Consuming protein helps repair and build muscles, while carbohydrates replenish glycogen stores depleted during exercise. A good example is a smoothie with protein powder, banana, and spinach or Greek yogurt with berries. Timing matters too—aim to consume this meal within 30 to 60 minutes post-workout for optimal recovery benefits. Staying hydrated is also essential to support recovery and replenish lost fluids.