After you trash your muscles in a grueling strength-training or endurance workout, you need quality protein to minimize muscle breakdown and stimulate muscle growth, as well as carbs to refuel energy stores, says Jordan Mazur, R.D., coordinator of nutrition and team dietitian for the San Francisco 49ers.

“Traditionally we’ve heard there’s a post-workout ‘anabolic window’ in which you must consume food or protein powder within—and if you miss that window, you lose your gains,” Mazur says. “But that’s not necessarily true. Recent research suggests as long as you meet your daily protein requirements, spread throughout the day, you can maximize muscle.

Same goes for carbs. You want to eat a normal amount of carbs throughout the day to reload your glycogen stores by the time you hit your next workout.  

“Keeping your muscle stores full of glycogen is important for strength training, too; it improves performance and research shows low glycogen levels can accelerates exercise-induced muscle breakdown,” Mazur adds. 

Bottom line: Make sure you’re getting 30-40g of protein post-workout (or at least 20g). Aim to eat leucine-rich protein foods (the amino acid is found in eggs, chicken, etc.). Include quality carbs, especially after long aerobic work to refill those energy stores befor your next workout.

Here are 10 optimal meals and snacks to help you refuel and recover. 

1. Whey protein shake

Blend one to two scoops of high-quality protein powder with your choice of liquid. It doesn’t have to be whey; you can use pea or rice if you’re a vegetarian or vegan. Likewise for the liquid you can choose dairy or non-dairy milks, or even water. “Add fruit and/or vegetables to provide the protein and carbs needed in a classic post-workout recovery grab-n-go option,” Mazur says. 

2. Whole eggs and toast

“Eggs are an excellent source of protein (7 grams per medium egg),” Mazur says. If you have time, make an omelet or a scramble with four whole eggs and vegetables. If your mornings are a little crazed, make hard-boiled eggs ahead of time and grab before you run out the door. “Pair whole-grain toast and you have a cheap, easy, complete post-workout meal,” Mazur says. 

3. Greek yogurt and berries

“Greek yogurt is particularly high in protein compared to its traditional counterpart,” Mazur says. “Add your favorite berries for some carbs and antioxidants to help reduce inflammation and decrease muscle soreness at the same time.”

4. Protein pancakes

“Add protein powder or pick up a commercially available protein pancake mix to turn this traditional sugar-laden breakfast into a protein-packed post-workout meal,” Mazur says. Just go easy on the syrup—and use real maple syrup, not the processed stuff with corn syrup and caramel coloring.

5. Tuna fish and crackers

“Tuna is packed with protein and can be eaten plain or mixed with some plain Greek yogurt for an even bigger protein punch,” Mazur says. “Spread it on some whole-grain crackers for a complete post-workout snack.”

6. Grilled chicken and sweet potatoes

More of a savory guy? Bypass breakfast and sink your teeth into some chicken and potatoes. “A typical 4oz piece of grilled boneless, skinless chicken breast can provide around 35g of muscle-building protein,” Mazur says. As for the sweet potatoes, they’re very similar to white tubers, but slightly lower in calories and carbs—plus they have a more diverse micronutrient profile.

7. Low-sugar breakfast cereal and milk

“Look for cereals that have minimal added sugar and provide natural sources of carbs that are high in fiber,” Mazur says. (Think: whole grains.) You can also find varieties with a good amount of protein (look for 10g), which, when you add milk, are a convenient way to refuel and recharge. 

8. Protein oatmeal

“Oatmeal is a great source of whole-grain carbs,” Mazur says. “Mix in a scoop or two of your favorite protein powder to make it a complete post-workout snack.” You can also add your favorite nut butter.

9. Homemade chocolate milk

“Chocolate milk is deemed the king of easy, convenient, and cheap post-workout options,” Mazur says. That’s because it hydrates while providing a solid source of protein and carbs. “Opt to make your own version as most found at the grocery store contain high amounts of added sugar.”

10. Cottage cheese and fruit

Cottage cheese is one of the cheapest, high-protein foods you can eat. “A 4oz serving can provide 13g of both casein and whey protein, allowing for extended recovery from training,” Mazur says. Add some fruit for carbs, texture, and flavor.

The post The 10 Best Foods to Eat After Morning Workouts appeared first on Men's Journal.