A post-workout meal should consist of protein and carbohydrates to optimize recovery. Consuming protein helps repair and build muscle tissue, while carbohydrates replenish glycogen stores depleted during exercise. Ideal options include grilled chicken with quinoa, eggs with toast, or a smoothie with protein powder and fruit. Timing is also essential; ideally, the post-workout meal should be consumed within 30 to 60 minutes after exercise for optimal benefits. Hydration is also vital during recovery to support overall bodily functions.