Ideally? Carbs and protein with minimal fat to help absorption

Honestly any source of protein and a complex carbs. This protein shake, chicken or beef straps or rice and sweet potatoes. The protein will help rebuild the broken down muscle and aid in recovery allowing you to workout again. The carbs will fill back up your glycogen storages giving you energy after your workout. Let me know if you would like more info or talk about how to really build more muscle with my workout and nutrition coaching.