Here's my routine. For reference, I went out on a 94mi bike ride in 102 degree heat yesterday, and today I'm feeling perfectly fine.
Depending on the kind of workout, there are several things you're going to need to watch for.
- You were sweating heavily while running/biking/lifting/yoga. It's probably a good idea to make sure you get a solid amount of water, but also sufficient electrolytes (sodium chloride, potassium, magnesium all are electrolytes). I'd recommend a powdered mix, as this allows you to control concentrations. The Clif Shot lemonade is pretty good, but on the salty side (because it contains salt and not a ton of corn syrup), so it's best cold
- I worked my muscles super hard and am incredibly sore the next day. In order to repair itself, your body needs protein. Protein is made up of amino acids. So a good solution is 30 minutes after your workout eat some protein. I mix a recovery shake after exercise that also contains branch chain amino acids (BCAA). Aminos are what compose proteins, so having excess in your system can help your body repair the damage you just did to them more quickly. I also use protein powder after workouts, but be careful about what you buy. Most whey and soy protein powders on the market are isolates, meaning they are not complete proteins (lacking aminos your body needs to treat the powder as appropriate protein). The best protein powders are complete proteins with a high bioavailability, as in pea protein (usually from chickpeas), hemp protein, or albumen (from egg).
- My recovery drink: Lots of water, a few apples, leafy greens, flax seed meal, electrolyte mix, BCAA, tsp of spirulina powder, ice.
Also, make sure to properly stretch. Getting more sleep than other nights (more than 8 hours) is a good idea after a hard workout as well. I try to get 9-10 hours after a hard ride (I don't lift very often).
The only "supplements" I would recommend are spirulina powder, a whole protein powder, Branch Chain Aminos, and electrolytes. BCAA are not necessary, I only recently started taking them to help with recovery on weekend with multiple bike races and after 5+ hour rides. If you have a healthy diet, you shouldn't need supplements, so I'd say the first place to look is what you're consuming on a regular basis.