What Should You Eat After You Workout To Recover And Build Muscle?
After you finish your workout studies have shown that your body tried to rebuild its glycogen stores and repair and regrow muscle proteins. If you eat the proper food within two hours of your workout it will decrease muscle breakdown, restore glycogen stores, enhance recovery, and increase muscle protein synthesis. Studies have shown that eating 20-40 grams of protein and trying to consume 2 to 3 times the amount of protein you ate in carbohydrates. So for example eating 20 grams of protein and 60 grams of carbohydrates after a workout. Some examples of post-workout meals are 3 eggs, and a cup of oatmeal, a peanut butter and honey sandwich with yogurt and fruit, and a post-workout smoothie.

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sources:
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045506
https://www.healthline.com/nutrition/eat-after-workout#TOC_TITLE_HDR_5

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