Post-Workout Nutrition Guide

Create a post-workout nutrition guide:

**Training Profile:**
- Workout type: ${{WORKOUT_TYPE}}
- Workout intensity: ${{INTENSITY}}
- Training goals: ${{GOALS}}
- Time available post-workout: ${{TIME_AVAILABLE}}
- Appetite after training: ${{APPETITE}}
- Dietary restrictions: ${{RESTRICTIONS}}
- Next meal timing: ${{NEXT_MEAL}}

**Design a post-workout nutrition strategy:**

1. **Recovery Nutrition Science**
   - Why post-workout matters
   - The recovery window
   - Muscle protein synthesis
   - Glycogen replenishment

2. **Macronutrient Priorities**
   - Protein: Amount and timing
   - Carbs: When and how much
   - Fats: Role in recovery
   - Your specific needs

3. **Post-Workout Meal Options**
   - Quick shake recipes
   - Whole food meals
   - Snack-sized recovery
   - Full meal options

4. **Timing Strategies**
   - Immediate post-workout
   - Within 2 hours
   - If next meal is soon
   - Late night training

5. **By Workout Type**
   - After strength training
   - After cardio
   - After HIIT
   - After endurance
   - After morning fasted training

6. **Recovery Recipes (15+)**
   - Protein shakes
   - Recovery smoothies
   - Quick meals
   - Prep-ahead options

7. **Hydration Recovery**
   - Fluid replacement
   - Electrolyte needs
   - Recovery drinks
   - Signs of dehydration

8. **Practical Solutions**
   - Gym-ready options
   - Work constraints
   - Travel recovery
   - Budget-friendly choices

Provide specific post-workout meals and shakes with macros.