Post-workout supplements and meals

You could argue that post-workout nutrition is the most important meal of the day. After a heavy and intense weight training session, your body is depleted of many vital nutrients including protein, glycogen (sugars used for energy), amino acids, and important vitamins and minerals. It’s absolutely essential that replace these nutrients as soon as possible to prevent catabolism (muscle breakdown) and promote anabolism (muscle repair and regret) and protein synthesis.
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At the very minimum you should consume a good whey protein powder with water. It’s important that you use whey protein post=workout as it’s the fastest digesting protein source. Consuming protein post-workout starts the muscle repair process and protein synthesis.

You can also take advantage of the additional nutrient uptake post-workout to consume other supplements, like creatine and glutamine. 5g of each can easily be added to your post-workout shake.

Additionally, to replace lost muscle glycogen and spike insulin, you can add fast digesting carbohydrates. Good examples of these are dextrose and waxy maize starch. Around 70g of carbohydrates is need for an adequate insulin spike.

To recap on post-workout nutrition, your ultimate shake would be 30-40g of whey protein, 70g of crabs, 5g of creative and 5g of glutamine. But at a very minimum, 30-40g of whey protein with water
Post-workout meal

You post-workout meal is the final stage in your workout nutrition. Like the pre-workout meal, this meal should be well rounded consisting of protein, carbohydrates and good fats. You should always get your protein from lean sources, and your carbohydrates from slow digesting sources (i.e., whole and brown foods).