I feel the best when I have a good quality meal with high protein and fat right after my workout and breaking my fast. The amount of fruit (carbs), if any, will depend on the intensity of my training. High protein is the best move for optimizing muscle protein synthesis, as it provides the necessary building blocks for tissue recovery. Additionally, fats play a vital role in providing sustained energy, especially when you are on a low-carb diet. Including fats in a post-workout meal will also aid in nutrient absorption and support hormone production.
What works for me may not be best for you. I say If you’re hungry post workout then eat a meal after exercise. If you’re not physically hungry, wait until you are. There’s no need to force yourself to eat. Listen to your body and pay attention to how you feel.
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