Ideally, you should try to eat within 60 minutes of the end of your workout and make sure you include some high-quality protein and complex carbohydrate.
Here is some great information:
http://healthyeating.sfgate.com/food-rebuild-muscle-after-exercise-3987.html
I always have something different and include fruit with my protein. Recently I found Fage Greek Yogurt. One cup contains 130 cal and 23 grams of protein, without all the added sugar other yogurts have in theirs. I add my own FRESH fruit to my yogurt to get the best benefit from it.
Here is today's mix. 1/2 cup Fage with 12 raspberries and a squeeze of lemon. Yumm!
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