What to eat after a workout:
You need to eat after a workout. Period. Eating after a workout is all about replacing the calories you used up. For one, it’s important to replenish the glycogen that has been depleted during your exercise. Secondly, eating protein after a workout is a must for a speedy muscle recovery, particularly after weight training. Plus, food contains electrolytes (which are minerals that your neurons need to fire properly), which you lose when you sweat.
When you don’t eat after a workout, you can end up fatigued and battling low blood sugar. You’re also inhibiting your body’s repair process. If you routinely skip eating after a workout, it will be harder to reach your fitness goals.
Make sure to eat something soon.
Especially if you just worked out really hard, your body has just used up the energy it needs to function at max capacity. If you aren’t able to eat a full meal right away, have a snack after your training, then a full meal a few hours later.