Eat simple and easily digestible foods which have complex carbohydrates and proteins of good quality like low fat milk/curd and cheese, eggwhites, lean meat, chicken and fish. Go for steamed, roasted or boiled curries instead of rich oily gravies or fried forms as they are difficult to digest and also have more calories from fats. You need to ensure that you eat enough carbohydrates to prevent proteins from getting wasted in meeting body's energy needs. Proteins are needed for building quality muscles and without enough carbohydrates in your diet, proteins are broken down to supply energy instead of building muscles. So include good quality proteins alongwith carbohydrates immediately after exercise to enhance muscle building.