A post-workout recovery meal should include a balance of protein and carbohydrates. Consuming protein helps repair and build muscle tissue that may have been damaged during exercise, while carbohydrates replenish glycogen stores. Foods such as a protein smoothie, chicken with quinoa, or Greek yogurt with fruit are great options. Additionally, incorporating healthy fats can aid in the absorption of vitamins and minerals. Timing is crucial; aim to consume this meal within 30 to 60 minutes post-exercise to maximize recovery benefits and prepare the body for future workouts.