What you eat after you exercise can be more important than you think. Your muscles need nutrients to help you recover after your work out. A light meal or snack within 2 hours after exercise is the best way to go. This post-work out meal should contain some protein, some complex carbohydrates and some healthy fats too. A small sandwich with lean meat on whole grain bread would be a great option, or if you are on the go try a well balanced protein bar.