Eggs
A complete protein source, including branched-chain amino acids for faster recovery
How to Eat It: Eggs. Toast. You know the drill. As for Rocky's infamous sports drink, "there's no evidence that raw eggs beat cooked," says Michael Matthews, author of Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body. "If it makes you feel like more of a bad-ass, that's reason enough to do it, though."
How to Eat It: Eggs. Toast. You know the drill. As for Rocky's infamous sports drink, "there's no evidence that raw eggs beat cooked," says Michael Matthews, author of Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body. "If it makes you feel like more of a bad-ass, that's reason enough to do it, though."
Sweet Potatoes
A good nutrient-rich source of carbohydrates
How to Eat It: Sports dietitian and owner-director of Nutrition Energy in New York City Lauren Antonucci, M.S., R.D., C.S.S.D., C.D.E., C.D.N., recommends consuming half your metric body weight in grams of carbohydrates after exercise—which means a single sweet potato will put you well on your way to recovery. Use one (or another beta-carotene-rich food like pumpkin) to bulk up your post-workout smoothie or oatmeal.
How to Eat It: Sports dietitian and owner-director of Nutrition Energy in New York City Lauren Antonucci, M.S., R.D., C.S.S.D., C.D.E., C.D.N., recommends consuming half your metric body weight in grams of carbohydrates after exercise—which means a single sweet potato will put you well on your way to recovery. Use one (or another beta-carotene-rich food like pumpkin) to bulk up your post-workout smoothie or oatmeal.
Monounsaturated fat for muscle repair and B vitamins to jump-start your metabolism.
Cherry Juice
An arsenal of antioxidants to fight off muscle damage
How to Drink It: Avoid brands made from concentrate. Fresh juices are more likely to preserve the beneficial anthocyanins and flavonoids naturally found in cherries.
An energy boost when you need it most, together with fat-burning, free-radical-fighting compounds
How to Drink It: Go old-school and master the art of matcha—or plan ahead and brew a batch of ginger-infused tea before you leave for the gym. It'll be perfectly chilled by the time you get home.
Chocolate Milk
All the hydration you need, plus nutrients to help you recover
How to Drink It: Make a batch at home. It takes just 15 minutes, and you can throw in a cup of sweet potatoes for the ultimate recovery drink.