Your body needs nutrients and food to rebuild and repair itself after you have worked out. These are the top five healthy foods you should eat after a workout to get the most from your time.

1) Protein

After a workout, protein is a key component of your body. Protein prevents your body from destroying muscle tissue and helps you feel fuller for longer. Because they are low fat and high protein, it is best to eat lean proteins like eggs, chicken, fish, and eggs. There are two healthy ways to include lean protein in your diet: eating lean meats and adding it to smoothies.

Depending on the intensity of your workout, you should consume between 10 and 30 grams of protein each day. Whey is a popular protein source after a workout. It’s easy to digest and can be used in countless recipes, such as peanut butter pancakes or muffins.

2) Fruits & Veggies

Fruits and vegetables are the best choice for healthy food after a hard workout. You can recover faster from a workout by eating fruits, which are rich in vitamins, minerals, and antioxidants. You won’t overeat later in the day because they are naturally low in calories. Vegetables offer all these health benefits and they also contain fibers, micronutrients, and other nutrients that are vital for good digestion. They are also low in calories. These superfoods are great for getting back on track after exercise. Make sure to have plenty!

Fresh fruits and vegetables also have the advantage of being versatile. No matter what fruit you choose, such as strawberries, bananas, and oranges, they are easy enough to prepare that even a novice cook can make them. You can easily grab plates and begin cutting them as soon as you have some water. You can add honey to taste and then enjoy!

3) Oats, Whole Grains

Carb-rich foods are the best for refueling after exercise. Carbohydrates can increase insulin sensitivity in your body, which can help restore glycogen (or energy) levels in muscles after a hard workout. Whole grains, such as oats, are an excellent source of digestible carbs. They can be prepared in a variety of ways to make them available immediately after a workout or later as part of your daily meal plan. You can eat cooked brown rice, whole-wheat noodles, and quinoa as healthy options for your daily meals.

4) Milk, Yogurt

These dairy products are high in protein, making them one of the most complete proteins found in nature. They also contain amino acids that help build muscle. These foods are quick to digest and give you long-lasting energy. You don’t even have to eat chicken and broccoli for your post-workout meal. As long as it has protein and carbohydrates (especially healthy carbs), it can be paired with almost any other food.

You shouldn’t dismiss carbohydrates as an option. Your body can use muscle to get energy if it doesn’t get enough carbs from carbs like pasta and bread after a workout. You should eat healthy fats as well as carbs within 30 minutes after working out to ensure maximum protein synthesis. Peanut butter and avocado are great for high-protein foods such as chicken and eggs. You don’t have to eat meat or nuts. A great carb is a sweet potato.

5) Fish

Fish can help you perform better in weight training and other types of exercises. Omega-3 fatty acids, which are found in fish, may help prevent muscle breakdown and reduce soreness after a workout. Research has also shown that omega-3 fatty acids, such as salmon, can improve endurance during high intensity interval training by increasing blood flow. These benefits could be explained by omega-3’s anti-inflammatory properties. This means that it may also help ease muscle soreness and delayed onset muscle pain (DOMS).