some question...plz help me

i have some questions:
 
i've heard that 2 hours after a workout you are supposed to eat something wat are some examples of things to eat?
 
can someone give me a sample workout that i could use. and maybe a sample menu for a 15/124lb/female trying to build muscle with as little fat as possible.?
 
what is the best thing to eat after a workout?
 
i usualy workout in the morning before school so i have to get up and eat at about 5:30 and begging working out at around 7:00-7:10 is that enough time what should i be eating in the morning?

best thing would be some pprotien and carbs

I feel 2 hours is far too long to wait to eat after a workout. 30-40mins max you should have something to replinish muscle glycogen and begining repair. the hour post training is prime time for your body to absorb nutrients..  this is very important for you wanting to build muscle.
 
lean protein and complex carbs are ideal pre-training. first thing in the morning try some oatmeal (old fashioned kind) & cottage cheese, or egg whites (or egg beaters). post training a protein shake is great, fast absorbing readily avalible protein source. try more oatmeal or whole grain cereal in a baggy (Cheerios is great), sweet potato, etc. even a whole grain pita smeared w. sugar free jam.
lots of ideas, just be sure to eat sooner than 2 hours post training. :)

If you can time your workout so that you eat a meal after that is ideal but otherwise the suggestions above are great!
Linda
ps - what is yoru workout now, I can help you with that if you like.

Come Visit my websites! www.figureteam.com www.lindacusmano.com www.bodyrushpersonaltraining.com