Everyday bananas are a portable snack you can enjoy immediately after your workout, offering carbs and potassium, two muscle-friendly, post-workout nutrients. Add bananas to whole-grain pancakes, toss them in a smoothie, mash them onto toast with peanut butter or simply peel and eat. There are also plenty of ways to use overripe bananas.

Get the recipe for Sweet Potato Toast with Almond Butter, Banana and Coconut Chips

This tiny grain is packed with healthy carbs and plant-based protein, two macronutrients that work with your body for a speedy post-workout recovery. Plan ahead and cook up a few days’ worth for fast food you can quickly snack on after exercising.

Get the recipe for Quinoa With Shiitakes and Snow Peas

Eggs are a source of highly bioavailable protein, which helps to replenish and increase muscle stores after exercising. What’s more, they’re quick, versatile and more affordable than a shake at your smoothie bar. For more inspiration, try these creative ways to cook eggs.

Get the recipe for Avocado Toast with Poached Eggs

Chicken brings tons of easily digestible protein to your post-workout routine. Meal-prep grilled or roasted chicken at the beginning of the week to quickly add to salads, lettuce wraps or any other after-exercise meal. If you have more time, prep these slow-cooker chicken recipes in advance.

Get the recipe for Marinated Chicken Breasts

Eating fibre-rich foods before a workout can cause digestive distress, but afterwards, these foods can help to replenish blood sugar levels. Chickpeas are a post-workout superfood, containing good-for-your carbs and plant-based protein in one tidy package.

Get the recipe for Hummus Trio

Yogurt, especially the Greek variety, provides portable protein and calcium, two nutrients that enhance your post-workout recovery. Skip the flavoured type and go for plain, seasoning with fruit and honey or maple syrup to taste, or, add in lieu of protein powder to your go-to smoothie recipe. These healthy smoothie recipes will keep you full.

Get the recipe for Bobby Flay’s Blueberry-Pomegranate Power Bowl

Salmon and other omega-3-rich fish provide protein for muscle recovery along with healthy fats to reduce joint inflammation and keep your cardiovascular system in top form. The quick-cooking protein is the ultimate weeknight-friendly, post-workout dinner. For more ideas, check out the best (and worst) foods for your mental health.

Get the recipe for Pan-Seared Salmon with Kale and Apple Salad

A handful of nuts after a workout provides protein, fibre and healthy fats, keeping your stomach satisfied until you can get something more substantial to eat. Keep a small pack of almonds in your workout bag, top your lunchtime salad with walnuts and so much more – nuts are extremely versatile!

Get the recipe for Strawberry Arugula Salad with Walnuts and Goat Cheese

After a workout is the best time to enjoy comforting, healthy carbs like oatmeal, which effectively replenishes hardworking muscles. Cook up a batch of hot oatmeal or add a handful of oats to your favourite pancake recipe – it’s a simple grain that can be prepared in a flash.

Get the recipe for Apple Pie Oatmeal

Sweet potatoes are popular with the fitness crowd because they bring carbs, fibre and potassium to the table, assisting in the post-workout recovery department. And, they’re delicious, versatile and can be dressed up or down in myriad ways.

Get the recipe for Dressed to the Nines Sweet Potato