A nice piece cheddar. Don't know why. And don't eat peanut butter. Dry, dehydrated mouth+sticky peanut butter=annoying.

The idea is to replace the carnbohydrates you have lost during your workout as well as a good source of high quality protein to allow your muscles to repair and grow, plus of course, fluids to prevent excessive dehydration. Hence why protein shakes are often considered an excellent post workout snack - they are fluid based, and contain whey protein and carbohydrates. The protein is essntial to allow your body to repair and grow, otherwise you will cause yourself excessive damage and likely produce an injury, which isn't good. Plus, if your goal is to put on muscle, the guidelines say you should eat about 2 1/2 times your weight in kg, of grams of protein over the course of the day. So if you weigh 75 kg, aim to eat 187.5 g of protein over the entire day. 75 X 2.5 = 187.5. Obviously, if you eat a bit over or a bit under you won't have much of a problem, this is just a guideline and everybody metabolises food in different ways. If you don't buy protein shakes (let's face it, they are expensive), I simply have a glass of skimmed milk and a meat sandwich or some beef jerky after a workout. On a sidenote, I went back to the gym for the first time in a while and I *really* hurt today!

Bananas. Really helps with muscle soreness, and gives a mild calorie boost. So nutritious!

Water in the first place to recover the liquids lost in sweat.I usually use fruits to calm hunger afterwards.