The significance of having a post-workout meal lies in its role in recovery and muscle repair. Consuming a meal rich in protein and carbohydrates soon after exercise helps replenish glycogen stores used during workouts and supports muscle repair through protein synthesis. This is crucial for preventing muscle soreness and promoting growth. Ideally, a post-workout meal should be consumed within 30 to 60 minutes after exercise for optimal recovery. This practice aids in improving overall performance for future workouts while enhancing body composition over time.