It is better to drink protein powder and milk within three to five minutes after exercise, because most of the blood in the whole body is concentrated on the big muscles that are moving at this time. If you eat staple food and some meat food, there will be less blood in your stomach, which will affect your digestive function and absorption function.
After half an hour of exercise, you can eat some eggs and whole wheat bread.
After an hour of exercise, you can eat some staple food and lean meat.