You should aim to eat a meal containing both carbohydrates and protein within about 1 to 2 hours after working out. This timing helps replenish glycogen stores depleted during exercise and provides amino acids to aid in muscle repair and growth. Eating soon after exercise can optimize recovery, reduce muscle protein breakdown, and enhance muscle protein synthesis. However, if you had a nutritious meal 1-2 hours before exercising, the post-workout window can be a bit wider, and immediate eating is less critical. For those planning to work out again within 24 hours, eating carbs and protein as soon as possible after the workout is especially beneficial. Good post-workout foods include chicken, fish, sweet potatoes, fruits, oats, Greek yogurt, and protein shakes, all providing a good balance of carbohydrates and protein. The recommended ratio is around 4:1 carbs to protein for optimal glycogen replenishment and muscle rebuilding.