Based on the work I’ve done with a spots nutritionist is that the recovery shake is replenishment of glycogen depleted during the workout and a little protein to help slow any catabolic effects in the window.
I’ve found that eating [edited] 100 calories for every 200 kJ burned [/edited] during my workout keeps me from being ravenously & recklessly hungry.
It’s snacking during the day that always sets me back 