My chance to workout is really up to kids and baby sitters. So depends on the time of day. But for the most part I just stick to my regular schedule. But I do know that good proteins, like those in muscle milk will help with soreness and regeneration.
Usually a whey protein shake as well as some yogurt
There's a windows period to replace the glycogen stores that got used up in the workouts of within two hours after a session. Whey protein is quickly absorbed by the body. So after a workout I eat 2 parts of carbs to 1 part of protein