You may have heard about the importance of post exercise nutrition. When you've finished an intense workout, your body enters a catabolic state where muscle glycogen is depleted and the increase in cortisol levels starts to break down muscle tissue. Consuming post workout food reverses this catabolic state and acts to increase the anabolic state. A meal loaded with quickly digestible carbohydrates replenishes muscle glycogen and protein provides the nutrients and amino acids required to quick start muscular repair. This sudden digestion of carbohydrates and amino acids facilitates an insulin spike from the pancreas, which relays nutrients to the muscle cells.

You should aim for between 300-500 calories to in your post workout meal. A 120 pound female can shoot for 300 calories whereas a 200 pound male should go for 500 calories. Your post workout food should contain anywhere from 2:1 ratio of carbohydrates to protein. During the day most of your meals should contain a healthy dosage of fats but your post workout nutrition should contain a minimum of fats. Fats generally slow the absorption of food which is counterproductive to the desired effect.

When looking for a post training meal to increase lean body mass the first consideration is that you do not need to go for the expensive post workout shake formulas advertised heavily on TV and in magazines. Using natural food is a superior alternative. A great ready available supply of carbs can be sourced from frozen bananas, berries, raw homey, or maple syrup which will elicit the insulin response necessary to promote muscle glycogen replenishment and the required anabolic (muscle building) effect. You can go for a non-denatured whey protein powder with some low fat yoghurt.
Here is a great post exercise nutrition shake: Add 1 1/2 bananas, 1 cup of water, ½ cup of skim milk, 2 tablespoons of maple syrup and 30 grams of chocolate whey protein powder. Blend these ingredients and consume.

Pineapple Vanilla Shake: Add ½ cup of vanilla yoghurt, one cup of frozen pineapple, 1 cup of water, 2 tablespoons of raw honey and 30 grams of vanilla whey protein powder. Blend and consume post workout.

The idea behind post workout nutrition to increase lean body mass and help the body recover is to consume meals that have the opposite characteristics to those you consume during the day. Post workout food should be high glycemic index carbs and quickly digested proteins with minimal fat. Your meals throughout the day should be slowly digested carbohydrates, slow release proteins and ample healthy fats. These guidelines will help you increase lean body mass and reduce fat. Another great thing about a post workout meal is that you can satisfy sweet tooth cravings because the extra sugars go straight to your muscles instead of your gut.

What you need to know about exercise and nutrition to accomplish a lean, healthy and muscular body

An article on weight loss exercise.