#1. Beets

This uncommon vegetable provides distinct compounds, betalains and nitrates. These compounds aids the body to transfer oxygen to the muscles efficiently, aid muscle contraction, act as potent antioxidants and lowers blood pressure. Cooked beets and beetroot juice can improve performance if consumed before exercise, and they also have post-exercise advantages. Beets can not only be juice but pickled, baked, roasted, grated and blended into recovery smoothies.

#2. Eggs

Eggs are considered to be a perfect protein. That means the protein content is the highest biological value and is the standard against which all other proteins are measured. Eggs provide all of the nine essential amino acids. Therefore, if you meals after exercise contains eggs, it can help repair body tissues and increase muscle strength. A large eggs has 70 calories, 6 grams of high-quality protein, 5 grams of total fat and a variety of minerals and vitamins, including vitamin D, iron, choline and zinc.

#3. Greek Yogurt

Plain Greek yogurt boasts and ideal protein-to-calorie ratio, making it a good post-workout treat. It has 14 grams of protein and over 100 calories per six-ounce serving. It is also and portable snack to devour after working out or it can be used to make recovery drinks. However, try not to consume the ones with sugary fruits at the bottom because they are filled with unnecessary calories and refined sugar. You can add natural sugar from fresh fruit to the yogurt instead for the optimal protein-to-carbohydrate combination for muscle growth.

#4. Watermelon

Watermelons are 92% water, hence it is perfect for hydrating. A cup of watermelon as 40 calories and vitamin A, vitamin C, potassium and lycopene. L-citrulline, an amino acid in watermelon helps maintain healthy blood vessels, improve blood flow and increase nitric oxide. In a study that was conducted, it was concluded that athletes which consumed watermelon juice after a workout experienced about 4-% less muscle soreness compared to the athletes that did not consume watermelon juice.

#5. Salmon

Salmon is a great source of heart-healthy omega-3 faty acids. And omega-3s  improve glucose tolerance and promotes lean body mass. Salmon has good fats that have an essential role in hormone production and increases muscle growth and strength. The good fat can also increase your metabolic rate, helping shed additional fat. Because it has a high protein content, it can help rebuild muscle tissue.

#6. Peanut Butter

Peanut butter is a great source of plant-based protein and good fats. It is loaded with magnesium, vitamin E and the necessary B vitamins required when converting food into energy. Vitamin E has an essential role in preventing free-radical damage after heavy workouts, making recovery quicker. Shop for an all-natural brand of peanut butter that contains no added sugars or oils.

#7. Turkey

Turkey tends to be overlooked when it is not Thanksgiving, but if you are an athlete, it should not be. Turkey has is a source of high-quality protein that provides the necessary amino acids the body needs for recovery after a workout.

#8. Quinoa

Quinoa has more protein compared to other grains and it is rich in fiber and iron. Quinoa provides all the nine essential amino acids the body needs to function well. Eating protein rich foods can increase physical performance, recovery, strength, lean body mass and muscle hypertrophy. And it is gluten-free as well.

#9. Berries

Berries are rich in disease-fighting, immune-boosting antioxidants that squash the oxidative stress bodies endure after intense exercise. Eating more of antioxidant foods like berries exercise-induced muscle damage and inflammation caused by free radicals are removed. Berries also have a substantial amount of carbohydrates that help replenish muscle glycogen stores.