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Stretch, cool down, and then drink a good protien shake consisiting of 1/6th your daily protien requirements.* This shake should also contain SIMPLE carbs to shock your insulin/glycimen levels back up to promote your bloodstream into carrying this protien as fast as it can to your muscles. Dextrose is a good example of carbs to digest for this.
Try and stay away from cassien proteins like found in milk and meats when doing this post work out protien rush. They digest slower in your stomach and take longer to enter your blood stream. A few scoops of whey in water is the best way to go. Can't stand the taste? I use a few scoops of whey in some SOY milk.
*Your daily protien requirements will vary from person to person, but a general rule to follow is 1 gram of protien per LB of LBM (Lean Body Mass). So if you weigh 150 lbs with a BF% of 10%, your protien requirements are 135 grams of protien per day. Remember, this is a general rule, so adjust it to your own personal needs. Also, it is generally accepted that the digestive system can not process more than 40 grams of protien per sitting and will shuttle excess to waste. Again, this number will vary by your OWN body type, but it's important to note that drinking an 80 gram protien shake probably won't do much for you.
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