Is there a difference for post-workout snacks for running and/or lifting weights?

Depending on the intensity and duration of the workout, your pre-workout meals may change slightly. Both workouts require a healthy snack approximately 30 minutes before starting; however, runners will need more carbs to achieve optimal refuelling while lifters will need more protein to help repair and rebuild muscles quickly and efficiently.

Ideally, runners should be ingesting 0.45g of carbs per each pound of body weight after exercise which translates to roughly 63g for normal 140 lb woman. This will help refuel the cells for the next round. Lifters should be getting 20g and over of high quality protein within 45 minutes of exercise to help minimize DOMS, delayed onset muscle soreness, and rebuild the muscle tissue.