recovery

If you’re training hard, but still not seeing the results you would like, it could have to do with a lack of proper nutritional support. You deserve to reap the benefits of the time and effort you have put into training.
What you eat immediately after exercise is critical for muscle recovery, and a good ratio of carbohydrate to protein (generally 4:1) is important.  Carbohydrates help replace what was burned during exercise, thereby speeding recovery and protein initiates the muscular repair process and helps the carbohydrates enter the blood stream more quickly.

 Having an apple with some nut butter or some greens with a sprinkle of nut/seeds and goat cheese is great after a workout.  A cup of quinoa or brown rice salad works well, too. 
Of course, there is always the smoothie! A scoop of protein powder with some water/almond milk/coconut milk and frozen fruit is quick and yummy.
Here's a great recipe:
Apple Cinnamon and Oatmeal Shake:

·                                 3 Tbsp of  rolled oats

·                                 2 Tbsp of almond butter

·                                 1 apple, chopped

·                                 ¼ tsp of nutmeg

·                                 1 ½ tsp of cinnamon

·                                 ½ cup ice

·                                 1 cup almond milk 

·                                 ½ — 1 scoop of vanilla  protein powder

Add all ingredients into a blender and blend until smooth.