1. EGGS
Protein and carbs are the two keys to a good post-workout meal. Eggs have the former covered. At just 70 calories each, eggs pack 6.3 grams of protein and are one of the few foods that naturally contain vitamin D.

2. Quinoa
For your dose of carbs, brown rice is fine, but it can’t compete with all the vitamins and nutrients found in quinoa.
3. Orange Juice
Instead of a Gatorade, grab a glass of OJ. In addition to vitamin C, you’ll also get significantly more potassium than you would from popular sports drinks.

4. Kefir
Just one cup of kefir contains 11–14 grams of “complete proteins,” which don’t occur naturally in the body. Dairy proteins are especially helpful for maintaining lean muscle mass and speeding up weight loss.

5. Bananas
These fast-acting carbs will help restore your body’s levels of glycogen, which helps rebuild damaged muscles.
6. Salmon
Not only will you get a large dose of protein, but the anti-inflammatory omega-3’s found in salmon will help rebuild your muscles and increase performance.
7. Blueberries
These little guys give your body a huge antioxidant boost.

8. Whole-Grain Pita and Hummus
Made from chickpeas, hummus contains both protein and carbs, and the slow-release carbs from the pita will keep energy levels up after a tough workout.

9. Dried Fruit and Nuts

If you’re crunched for time, a handful or two of this snack delivers a quick protein and carbs fix. Soy nuts are especially helpful for building muscle

10. Pineapple
Pineapples contain bromelain, a natural anti-inflammatory that’s been proven to heal bruises, sprains, and swelling.

11. Sweet Potatoes
Along with a healthy dose of carbs, sweet potatoes contain a variety of vitamins and nutrients, particularly vitamins B6, C, D, magnesium, and potassium.

12. Kiwi
Kiwis pack huge amounts of vitamin C and potassium into a tiny serving. They’re also an excellent source of antioxidants, which help combat muscle soreness.

13. Water
To feel great and stay energized, you should replace every pound lost during a workout with 2–3 glasses of water.

14. Most Important: Eat SOMETHING
Your body uses a lot of energy during a workout.

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