So the last post addressed what to eat and when.
Now, what to eat for optimum recovery and energy post workout.

First priority is re-hydration. Water, water, water. How much?
If you have a serious sweat session, you can weigh yourself prior to working out and again afterwards. This is the formula
(Pre-workout weight) - (post-workout weight) x 100
/
Pre-workout weight

So, if you are 70kg and you weigh 68kg post workout, the equation is:
(70 - 68) x 100
/
70                                           = 2.85% body weight loss

You need to replace more than the fluid loss because you will continue to lose fluid after your workout is over. For athletes, a 1% reduction in bodyweight through fluid loss equals an extra 17 seconds to race time in sprints. For the above example, this person would need to drink roughly 2 litres of water in the hours following their workout. 
Always BEGIN your workoutwell hydrated and avoid sugar-based drinks as they empty very slowly from the stomach. That's right, avoid the Red Bull or Coke!

Dietary Goals After Exercise

• Adequate fluids, electrolytes, energy and carbohydrates to replace muscle glycogen
• Protein for amino acids to build and repair muscle tissue