What is the best thing to eat after exercising?

You need protein and also water, lots of water, after you’ve worked out. You need to drink a little bit before you go in so you're not dehydrated and then after you sweat and your muscles use water, you want to make sure you get plenty of water in. It’s not the time to eat ice cream after you exercise, you should not reward yourself with candy or sweets just because you worked out for 45 minutes.