A post-workout meal should focus on replenishing glycogen stores and aiding muscle recovery. Ideal foods include a combination of carbohydrates and protein. For instance, a smoothie made with fruit and Greek yogurt, or a sandwich with lean protein and whole-grain bread, provides the necessary nutrients. Incorporating healthy fats can also be beneficial for overall recovery. Timing is essential; aim to eat within 30-60 minutes after exercise for optimal benefits.