Should I have a post-workout meal?

This depends on your goal and workout

We would only suggest you have a post workout snack if your goal is to gain muscle mass, if your workout lasts longer than one hour, or is very intense (such as heavy weight lifting). Otherwise, there is no need to have it.

We rather recommend you have a complex meal around 2 to 4 hours before working out and the recommended snack or main meal a little after the workout.