According to WebMD, its a good idea to eat protein after a workout to help your muscles recover and grow. And doesn’t matter what form your protein takes - be it a hard boiled egg, slice of chicken, milk, yoghurt, or a protein shake. I’ve become a fan of Atkins Protein Plus shakes (chocolate, thank you!) with 30 grams of protein, 7 grams of fiber and 1 gram net carb. I work out in the morning and have one of these within a half an hour of my workout. Its my breakfast substitute - it keeps me satisfied and it keeps me from snacking on some unhealthy alternative.

Also, its recommended to drink a glass of water prior to working out (as well as additional water during an intense or prolonged workout) to keep yourself hydrated.

I hope this helps keep you on track for 2020!