a horse of a different color. I'd suggest a slug of protein immediately after exercise. Half a protein bar, or a small shake with an easily digested protein like soy. I'd also suggest improving the quality of the protein in your diet. Get some seitan. You can find it in grocery stores and health food stores.
Replace the water once in the morning, and again in the evening on the first day. This is just to wash the spices out. WHite Wave makes a imitation 'chicken' seitan that blends better. Take a small amount (a teaspoon sized clump) with breakfast and dinner.
You can throw it in anything, all you need to do is warm it up. Have fruit twice a day, esp pineapple, kiwi or (if you can find it) ripe papaya.
Now, you can go to a gym, or work out at home. I find the gym to be much better because it's hard to work hamstrings at home. You only need to go once or twice a week. Do squats that bend the leg only as much as a cycling pedal stroke does. WOrk you hamstrings and Quads. Use a leg press for the quads. While sitting there doing the reps; always finish the session with a set that uses just the upper third of your range of motion. That is to work the Vastus Medialus. Don't forget your abs, and if they have an easy to use back machine you could gently use that. DOn't exercise beyond a long walk on the day following your workout.