What are the best things to eat after I workout? I ...

I have a friend who goes to the gym and he always drinks a protein shake when he gets back home. I thought everyone were doing it?

Liquid carbs and protein either from eggs or meat (or whey)
0.8 gr carbs per KG in your body and half of that protein..

that's what's the reccomended minimum although I'd eat dubble that with my metabolism...

you shouldn't care about timing anything between a few minutes to a few hours is okey , A good Idea would be to do some streching and flexing to get pumped a few minutes after that meal

Also drop the jogging it maeks you fat and weak easoecially near a workout... so what if it burns calories in the short run... your bf% has nothing to do with calories 

The most important thing to eat after a workout - especially one with a lot of weight-lifting, is protein. You should try a protein shake, some chicken breast, some fish, eggs (watch the yolks - especially if your cholesterol is high - try making an omelet with 3-4 whites and 1-2 yolks), soy protein, yogurt, or cottage cheese. Go for some fruit to get your sugars back up without overdoing the carbs. For a quick and cheap fix, have 2-3 yogurts (the kind that has fruit in it). 

Also, be sure to drink a lot of water. Caffeine is good before the workout, not so great afterwards.  

The best thing one should have after workout is proteins ..protein shake is a good choice and at the same time . I would also prefer a lemonade along with it. The