It’s always a struggle to think of what to eat after a great workout. Some don’t even eat at all–a bad habit, which has been perpetuated by thinking that going on an illogical crash diet can burn even more fat.

The reality is that the body needs to recover after exercise. It needs to replenish used-up energy as well as repair the muscles that may have incurred minimal damage during movement. According to The Huffington Post, the best time to eat is within an hour after exercise, and as long as you don’t overestimate how much you can have, here are some healthy and rewarding snacks that you can munch on.

1. Bananas
Bananas are a great source of protein, which you need to speed up muscle recovery after heavy exertion. They also contain potassium, a mineral that helps keep you from cramping.

2. Chicken (white meat)
The lean white meat of chicken breast contains protein as well as the right amount of carbohydrates that can replenish the energy you’ve used. Boil, broil, bake, or roast it and side it with vegetables for a heartier recovery meal.

3. Avocados
The f-word isn’t necessarily evil. Avocados contain monosaturated fats that aid in muscle repair. Moreover, this fruit also contains vitamin B, which can totally give your metabolism a boost. Turn it into a refreshing smoothie, but avoid packing in the sugar.

4. Eggs
Eggs are famous for being a protein-rich food, but did you know that they also contain amino acids that can lessen muscle damage? According to Medical News Today, eggs are also rich in vitamin A, vitamin B12, and selenium that keep your immune system up and working.

5. Sweet potatoes
Sweet potatoes or kamote are another great source of vitamin A and carbohydrates, as well as of much-needed fiber. Medical News Today says that "one medium sweet potato will provide well over 100 percent of your daily needs for vitamin A, as well as 37 percent of vitamin C, 16 percent of vitamin B-6, 10 percent of pantothenic acid, 15 percent of potassium and 28 percent of manganese. You'll also find small amounts of calcium, iron, magnesium, phosphorus, zinc, vitamin E, thiamin, riboflavin and folate." Recovery food can’t get any better than that.

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