What should I eat after a workout?
Eat a normal protein-containing meal within a reasonable window after training. You usually do not need to slam a shake the second the workout ends, especially if you ate protein before training. The total day of protein and calories matters more than a narrow anabolic window.
Carbs after training are more important when you need to replenish glycogen quickly, such as two-a-day training, endurance events, tournaments, or a physically demanding job after training. If you lift once per day and eat normal meals, normal carb intake is usually enough.
If appetite is low after training, use an easier option: a shake and fruit, Greek yogurt, a rice bowl, cereal and milk, or a prepared meal.