What you eat before and after exercising is very important in your recovery and progress. If nutrition at these times is neglected then consequences such as extended muscle soreness, fatigue, overtraining symptoms, decreased performance, loss or minimal gain of muscle mass, and impaired metabolism may occur. To avoid this make sure you are consuming an appropriate amount of protein and carbs during this time. A good baseline recovery drink recommendation after your workout is for each hour of exercise cosume 600mL of water mixed with a quality protein powder that gives you approximately 30g of carbs and 15g of protein.