Here is a list of Bon'Approved post-exercise meal or snack.
Whole-wheat toast with peanut butter
About 60 percent of the calories should come from carbohydrate to restore glycogen. Spread a dollop of organic peanut butter over whole-wheat bread, which has more fiber than white bread and makes you feel fuller for a longer period of time.
Non-fat Greek yogurt and fresh fruits
Greek yogurt is packed with protein, which should make up about 25 percent of your calories. Top it with fresh fruits, like blueberries, raspberries, and blackberries, for added flavors and nutrients.
Regular meal of lean protein, starch, and vegetables
Grilled chicken breast, while low in fat, is high in protein that helps to rebuild muscle tissue after your workout. Enjoy it with a side of carbohydrates like rice pilaf or couscous, as well as some vegetables for a balanced meal.