What should I eat/drink after I work out?

It really doesn't matter. the idea that it matters what kind of nutrition you take and when is all pretty much hype the supplement industry espouses . As long as you stay hydrated and eat healthy nutritious meals, everything is OK.

A glass of water before and after a workout is all that is essential. oh, and a good health diet with enough calories and protein. You can get all the calories and protein you need each day with whole unprocessed foods. and that would be the healthiest choice too. And the least expensive. That powders, shakes, and bars are just ways to separate you from your money.

Some protein and carbs, also sodium after your cardio sessions is very important. You lose lots of electrolytes after cardio so it's important to add some salt to your food to prevent cramps.

Sample post-workout meals-

1. P B & J with a glass of coconut milk

2. Whey protein shake with an apple

3. 2-3 whole eggs with some bread

4. Tuna and rice

5. Beans and rice

You'll want to stick with simple carbs for faster absorption to replace lost glycogen.

Do not eat anything for 30min-1 hour after the workout. after that take some juice or energy drink...

Juice!