The 30 to 45 minutes after you hit the gym is nearly as important as the time you put in there. “Your muscles need protein to repair and rebuild the tissue that’s broken down when you work out, and they’re primed to use it most efficiently during this recovery window,” explains Marni Sumbal, a nine-time Ironman finisher and the founder of Trimarni Coaching and Nutrition. Other concerns: Restoring your levels of glycogen, the body’s primary fuel source during sweat sessions, and taming muscle inflammation. Reach for the following foods to make the most of your hard work.
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