Taking in the right nutrients soon after you exercise can help your body get this done faster. It is particularly important to eat carbs and protein after your workout sessions every day, in the process of doing this the body decrease muscle protein breakdown and increases muscle protein synthesis (growth).
Here is the list of nutrients the body needs: protein, Carbs, and Fat.
Taking in an adequate portion of protein after a workout provides amino acids into the body and it needs to repair and rebuild these proteins. It also gives you the building blocks required to build new muscle tissue. Examples are
Animal- or plant-based
It is very important to consuming plenty of carbs to rebuild glycogen stores, which is especially for the people who work out every day, such as twice in the same day. If you have 1 or 2 days to rest between workouts then this becomes less important. Examples are
Fruits (pineapple, berries, banana, kiwi)
Dark, leafy green vegetables