The ideal post-workout meal for recovery should include a combination of protein and carbohydrates. Consuming protein helps repair and build muscle tissue that was broken down during exercise, while carbohydrates replenish depleted glycogen stores. A balanced meal may consist of lean proteins, such as chicken or fish, paired with whole grains like brown rice or quinoa, and a serving of fruits or vegetables. Including healthy fats can also aid in overall recovery. Timing is important; ideally, consuming this meal within 30 to 60 minutes post-exercise maximizes recovery.