when and what's best to eat

it's best to eat fairly soon after a workout. If you are doing strength traning it is important to get protein in your body asap so your muscles can begin to repair. A piece of grilled/pan seared/baked/broiled chicken or fish with some greens would be best. I used to drink a green smoothie after. This didnt really satisfy me because of the lack of protein. Even an egg with some veggies is a great option. But only one yoke, the rest you should only use egg whites.