11.After: Whole-Grain Turkey Wrap
After you wrap up your workout, whip up this easy snack or lunch. The whole grains give you high-fiber carbs, while the turkey has 19 grams of protein per 3-ounce serving. Swap the mayo for creamy avocado — it’s high in potassium and magnesium, two minerals that can fend off muscle cramps. Bonus: Avocado is also packed with heart-healthy unsaturated fats and plenty of vitamins.
12.After: Greek Yogurt and Fruit
One cup of this creamy treat offers 20 grams of protein. You can add even more nutrition by topping your bowl with fruit to add energy-boosting carbs. If you use antioxidant-rich blueberries, you’ll get even more benefit. Research shows that eating them after a workout can help with the muscle inflammation brought on by exercise.
