A light and balanced meal is best at this time. Try a turkey sandwich, a piece of fruit and a glass of milk. Stocking up on carbohydrates will increase the body's energy stores of glycogen in the muscles. Stay away from protein at this time. Although it is a source of energy for your body, it won't have enough time to do it's magic and may actually hinder your performance.
Protein slows down digestion.
Try a bagel, a piece of fruit, cereal and milk, crackers or a sports bar. When you finish a workout, your body isn't ready to accept heavy solid foods, but it is important to replenish carbohydrates. This will affect future performance. Eating 50 grams of carbohydrates as soon as possible after you finish an intense workout will speed your body's recovery, according to Jon Heck, certified athletic trainer at Stockton College. Fifty grams of carbohydrates is equivalent to about 200 calories and can be fulfilled with a small, healthy snack.