Your body is an engine, and engines require fuel. In this blog post, we’re outlining ten foods that are guaranteed to leave you feeling refreshed and recharged after a hard workout.

1. Hummus on Whole-Grain Pita

Eating too much red meat can cause problems down the line. However, your body needs a good balance of carbs and proteins post-workout in order to rebuild itself. Hummus is a great alternative to red meat with sufficient protein content to help reconstruct your body. Combined with a whole-grain pita, the combination will put reps on your next workout and take seconds off of your next run.

2. Almond Butter on Whole-Wheat Bagel

Obviously your body needs more than just protein and carbs. You need vitamins too. Specifically selecting vitamins that help muscle performance can make a big difference the next time you lace up. Whole-wheat bagels deliver potassium, a vitamin that affects muscle contraction, and almond butter gives you monounsaturated fats that help with protein synthesis and hormone levels.

3. Bananas

Speaking of potassium, everyone’s favorite yellow fruit is a must after a tough haul. In addition to benefiting muscle contraction, the super fruit contains up to two grams of protein, four grams of fiber, 36 grams of carbohydrates, and no cholesterol. Even better, it’s ready to eat and easy on your stomach, which is important after running your body through the wringer.

4. Salmon, Mashed Potatoes, and Salad

Once you’ve depleted your body’s energy reserves, a full meal of essential vitamins and nutrients is just what the doctor ordered. Salmon, in addition to being delicious, provides copious amounts of protein and omega-3 fatty acids. The carbs in mashed potatoes will refuel your muscles with essential glucose. If these foods are boring you, try white potatoes or sweet potatoes, which are rich in flavor and nutritional value. Finishing it off with a salad will give you fiber and the myriad nutrients of leafy greens.

5. Tuna and Whole Wheat Crackers

Easy to prepare and delicious to partake, a can of everyone’s favorite fish totals a whopping 42 grams of protein in just under 200 calories. But the benefits don’t end there. Niacin, Selenium, and vitamins B6 and B12 will keep you firing on all cylinders. Add crackers and some fresh lemon juice for a snack that’s as tasty as it is potent.

6. Cereal, Milk, and Yogurt

Whether you’re greeting the sunrise or donning your reflective gear for a night run, breakfast is always on the menu after a workout. But not just any cereal will do. Muesli is a combination of cereals, especially rolled oats, dried fruit, and nuts that offers a cornucopia of flavor and nutrition. When paired with milk, a rich source of carbohydrates and protein, and some healthy yogurt with berries, you can prevent muscle soreness while building your body in the process.

7. Egg White and Spinach Omelet

When choosing a protein source, nothing beats eggs. In fact, egg protein contains the most readily usable protein with the highest biological value of all whole foods. When eaten with spinach, the combination is a real winner. In addition to being loaded with iron, the green giant contains chemicals called phytoecdysteroids, a form of plant steroid that has recently been found to speed muscle growth. That’ll surely help bring down that mile time.

8. Protein Shakes

Those big, beefy containers of whey protein at the store may be intimidating, but within their plastic shell lies some real muscle goodness. Taken post-workout, with milk or water, a little whey protein can help refuel your body and build your muscles. In addition, some versions contain nutritional additives that can satisfy your appetite and reduce soreness.

9. Smoothies

But whey protein isn’t your only option. By combining the nutritional value of multiple foods, you can create a tasty treat that’s loaded with goodness. If you don’t know where to start, try mixing half a cup of yogurt, 1 banana, half a cup of almond milk, 1 tablespoon of peanut butter, and 1 teaspoon of ground flax. Then feel free to try new combinations that focus on protein and healthy carbohydrates for a shake you’ll crave even when you aren’t working out.

10. Chocolate Milk

Little did you know that your favorite childhood beverage would be such a boon to your body. Chocolate milk, especially protein fortified versions, contain the perfect ratio of carbs to protein, along with essential vitamins and electrolytes to perk you back up. While preparing a meal can have its benefits, having a few bottles of this baby on standby will do wonders when your hands are shaking and all you want is 20 minutes of TV and a nap.

Beat the post-workout blues with some rejuvenative and delicious foods. Dive into protein options and make sure to balance with carbs and rest assured that your engine is getting all the fuel, additives, and TLC it needs.