The 10 Best Post-Workout Foods

Protein Powder

High adrenaline levels after intense exercise can mess with your appetite, which may make liquids more appealing than solids. Sumbal mixes water with chocolate whey powder after her workouts, and research supports her shake of choice: A study in the Journal of the American College of Nutrition found that when exercisers supplemented resistance training with whey protein, they saw an average increase in lean body mass of 4.9 pounds.

Yogurt

Besides providing both protein and carbs, yogurt is also an excellent source of leucine, an amino acid — the "most promising one, research-wise," says Sumbal — that enhances muscle growth after you exercise.

Eggs

Strenuous physical activity can decrease your body's stores of choline, a nutrient that's involved in muscle control, memory, and the transportation of fat to your liver. One egg conins 126 milligrams, or about a quarter of the amount you need in a day, in addition to six grams of protein.

Cottage Cheese

Most cheeses deliver protein but can also be high in sodium. Cottage cheese is creamy, low-sodium, and contains a whopping 24 grams of protein per cup.

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Coffee

It's fine to have 8 to 12 ounces of coffee before a workout, says Sumbal, but glycogen is ferried from your blood to your muscles more rapidly when you combine caffeine with carbs afterward, shows a 2008 study in the Journal of Applied Physiology.

Avocado

Replenishing your potassium reserves can help prevent involuntary muscle contraction, or cramping, and half an avocado contains 488 milligrams. Plus, a Loma Linda University study found that people who ate that amount with lunch were 40 percent less hungry three hours later than those whose midday meal didn't include avocado.

Tuna

The canned kind is shelf-stable, portable, and makes a tasty mini meal when served on crackers. Tuna is also a good source of omega-3 fatty acids, which may reduce exercise-induced muscle inflammation, according to a 2011 study in the Journal of Sports Science & Medicine. Tuna does, however, have fairly high levels of mercury, so make sure you limit your intake to no more than five times a week.

Chocolate Milk

A study from Indiana University found that cyclists who refueled with chocolate milk were able to work out out for 50 percent longer the next time they got back on their bikes compared to those who swigged a carb-replacement drink. Bonus: The chocolate helps relax your arteries, increasing bloodflow to your muscles. Just watch out for brands with added sugar.

Jerky 

Meat is an excellent source of protein, but you're probably not going to throw a grilled chicken breast in your gym bag. Dried beef, pork, and turkey, however, are easy to tote. And the newer versions from brands like Krave and SlantShack are nitrite-free and have less sodium and cholesterol than your standard Slim Jim.

Turmeric

This spice gets its color from the compound curcumin, which a 2014 study in the International Journal of Sports Medicine found reduces exercise-induced oxidative stress. Blend a half teaspoon of ground turmeric into a smoothie made with frozen mango or pineapple.

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