After training, the body needs time, food and rest to recover. Protein contributes amino acids used in maintaining and repairing body tissues, while carbohydrate can also be relevant after demanding activity.

For most recreational exercisers, a normal meal containing a quality protein source can be a practical post-training option. Examples include a rice-and-tofu bowl, eggs with whole-grain toast, yogurt with fruit, or fish with potatoes and vegetables.

The exact amount and timing depend on the person, the training session and the rest of the day's diet. The bigger picture — consistent nutrition and adequate total intake — matters.

Competitive athletes or people with medical or highly specific performance goals may benefit from individual sports-nutrition advice.