Post workout nutrition is incredibly important.
During an intense training session you break down muscle tissue and deplete your glycogen (short term energy) stores so you need to get some carbs, protein and fat into your system soon after your workout is finished to start the muscle repair / recovery process.
If you're trying to gain lean muscle or improve body composition, you need to focus on proper nutrition and recovery, not just how hard you're pushing yourself in the gym. You're breaking your body down every time you train so you need to focus on building it back up by eating high quality foods and getting plenty of rest between training sessions.
A good rule of thumb is to get some easily digestible carbs in your system immediately after your workout, within 30-45 minutes, and eat a well balanced meal an hour or two later.
Here are some quick and easy post workout options:
1. Chocolate Milk
2. Fruit Smoothie (banana, mixed berries, yogurt, almond milk)
3. Dried Fruits and Nuts
4. Protein Pancakes w/ Almond Butter
5. Cottage Cheese w/ Blueberries
And here are a few options for a well balanced meal afterwards.
1. Spinach and Veggie Omelet
2. Tuna Lettuce Wrap
3. Hummus and Veggies
4. Grilled Salmon and Sweet Potatoes
5. Chicken Stir Fry w/ Rice