The research is pretty clear. A generalized summary would be to consume 20 g protein, 30 to 40 g carbohydrate, and some form of electrolyte replenishment. I do not make specific recommendations. But I do recommend that weight loss clients make every effort to schedule/time their meals to be post workout nutrition. If other clients are looking for weight gain, eating before and after is my recommendation (but not to eat heavy meals right before working out). And for those with little time to prepare meals postworkout, I recommend preparing in advance (which can save time for more than just exercise). Preparing well planned meals to place in the fridge to eat later will help anyone to eat better and save time.