When you sweat you lose more than water you also lose electrolytes which are essential for maintaining proper muscle function. Ideally, you want to replace these nutrients right after your workout not hours later.

Carbs are a key post-workout nutrient for replenishing your energy stores but avoid salty foods. A PB&J sandwich provides both carbohydrates and protein while a brown rice bowl is loaded with carbs, fiber and nutrients.

Bananas

A banana contains simple carbohydrates to replenish glycogen used for fuel during exercise and is packed with potassium, which helps reduce muscle cramps and aids recovery. Eating the fruit after a workout also provides a dose of vitamin B6. The vitamin boosts a compound in the body that regulates levels of homocysteine, which can lead to heart disease and stroke.

You can eat the fruit on its own or pair it with protein for an ideal post-workout snack. If you choose to combine the foods, make sure your protein source is lean, like a scoop of whey protein powder or a nut butter. Avoid high-fat options such as cookies or candy, which may slow your recovery and cause digestive issues.

In addition to being carb-rich, the food can help you build muscle because it is a good source of dietary fiber and antioxidants. Eating the nutrient-packed banana also promotes feelings of well being by supplying feel-good compounds called dopamine and polyphenols. In a study of endurance athletes, researchers found that munching on a banana after a workout lowered inflammation and muscle soreness by increasing the production of anti-inflammatory metabolites, similar to those produced by ibuprofen or other NSAIDs.

Cantaloupe

Whether you enjoy it whole, in a smoothie or on top of pancakes, this hydrating fruit provides easily digested carbs and vitamins A and C. Cantaloupe is also high in potassium, an electrolyte that supports muscle relaxation and aids in reducing delayed onset muscle soreness post-workout.

Rice is a popular grain with plenty of carbs, plus manganese and magnesium. Brown rice is even higher in protein and lower on the glycemic index than white, and both are great choices for replenishing glycogen and promoting muscle recovery after workouts.

A glass of milk offers everything you need to recover after a workout: carbs, protein and fluids. Studies show that low-fat chocolate milk, in particular, enhances muscle protein synthesis and hydration, and reduces delayed onset muscle soreness after exercise, compared to water or other sports drinks.

Fatty fish like salmon, trout, tuna and sardines are a source of protein that promotes muscle growth, along with healthy fats, which help keep muscles hydrated. Fatty fish is also high in omega-3 fatty acids, which help reduce inflammation and improve cardiorespiratory performance.

Potatoes

Potatoes are an excellent source of complex carbohydrates and potassium, low on the glycemic index, and they can help replenish depleted muscle glycogen after exercise. One study found that potatoes satisfy hunger better than pasta or rice, and they also contain resistant starch, which acts as a prebiotic and promotes healthy gut bacteria.

They’re high in vitamin C and have a significant amount of fiber, which helps to lower blood cholesterol levels. And, like a banana, they have the ability to slow down digestion so you’re able to absorb more nutrients.

Besides being an essential carbohydrate, potatoes can provide a source of protein after workouts. Studies show that consuming 30 grams of potato-derived protein concentrate immediately after resistance exercise increases muscle protein synthesis as much as a similar dose of milk protein concentrate does.

Boiled potatoes are a great post-workout recovery food, especially when they’re skinless and chilled. You can eat them as they are or add butter, salt and pepper or make into mashed potatoes, or roast them with a sprinkling of green onions for a side dish or snack.

Yogurt

Dairy, like yogurt, is a good source of protein and carbohydrates for post-workout recovery. Yogurt is also loaded with beneficial probiotics that are good for your digestive system and immune system. Choose plain yogurt, which has a healthy ratio of carbs to protein, or try frozen yogurt for an even easier-to-eat treat. Add berries for extra energy and to get your fill of healing anti-oxidants.

A smoothie made with milk, low-fat yogurt and a scoop of whey protein can be a quick and convenient way to replenish your muscle glycogen stores and promote muscle recovery. Try adding a scoop of tart cherry juice for an added recovery boost.

Another easy-to-make meal is chicken and brown rice. Lean chicken provides a dose of easily digested protein, and brown rice offers carbohydrate fuel to help your muscles recover. Pairing it with an egg — hardboiled, scrambled or poached, if possible — provides another good source of protein, as well as heart-healthy fats. Eggs are considered a “perfect” protein because they contain all essential amino acids. This combination improves strength, increases muscle mass and leads to a leaner body composition, according to research published in the journal Front Nutr.

Cottage Cheese

You probably put a lot of thought into your pre-workout meals, but it’s just as important to focus on post-workout nutrition. Your body depletes its glycogen stores after each workout, and eating the right foods can help you fight fatigue, excessive soreness and even injury.

Cottage cheese is a good source of protein and calcium, which helps your muscles recover after each training session. It also contains slow-digesting casein proteins that provide a steady stream of amino acids to your muscles over a long period, and it’s rich in potassium, which can help with electrolyte balance.

Tip: Since cottage cheese is high in sodium, it’s best to have it in moderation. You can enjoy it on whole grain toast or as a dip for veggies, or try it as a creamy base in a no-fuss salad dressing recipe.

Beets are a great choice for a recovery meal or snack because they offer a boost of natural sugars and anti-inflammatory nutrients. Try them on whole wheat toast or in a juice, or add them to your favorite salad.