Whether you’re gearing up to train or looking to improve muscle recovery post-workout, what you put into your body can help determine whether you achieve your goal. Consider adding these items to your meal plan to energize adequately …

Greek yogurt

Greek yogurt is a substantial source of protein and carbohydrates to help the body recover and refuel after exercise. Containing up to two times the protein of regular yogurt, the sugar content can also help assist in replacing muscle and liver glycogen stores. What’s more, research published in the journal Appetite found that people who ate Greek yogurt enabled people to feel full for longer because of its slow-digesting protein.

Lean Meats

Turkey, chicken and other lean meats can help bolster protein content in your diet. That’s important because protein is a critical component to rebuilding damaged muscle tissue. Protein also takes longer for the body to break down, creating more of a satiating effect than, say, other healthy options that do not derive calories from protein and fat (such as veggies).

Coconuts

Coconut and coconut oil have been found to be tremendously helpful to your body, hair, skin, and nails. Also, the heart-healthy food may aid metabolism and immune function. Coconut’s high fat content differs from saturated fat because of medium-chain fatty acids (MCTs), and our body’s difficulty converting them to stored fat. MCTs may also boost energy production and expenditure compared to other fats.

Energy Gels

They’re go-to for endurance athletes because they contain carbohydrates and electrolytes and help replenish glycogen during long training periods. However, the timing of their use to experience maximum effects can be tricky and the taste can often leave something to be desired, which is why we instead prefer to reach for P4’s Energy Formula. The delicious and potent energizer mixes effortlessly with water and features a host of high-quality ingredients that aid energy production, including a fast-digesting carbohydrates complex, taurine, and caffeine. Another option is P4’s Pre Game Formula, which includes creatine and beta-alanine — two great ingredients for weight lifters and athletes looking for a sports supplement to help boost hypertrophy and strength gains.

Proven4’s Recovery Formula can also benefit recovery efforts. Using branched-chain amino acids, glutamine, a carbohydrates loader, and a carefully selected variety of vitamins, the post-workout drink can support your efforts in the homestretch of your workouts while simultaneously jumpstarting your body’s ability to recovery.

Graham crackers and honey

For quick-hitters that are under an hour, add one tablespoon of honey to a graham cracker about a half hour prior to training. The carbs and sugar will translate to a (tasty) pre-workout snack.

Eggs

Easy to make and full of protein, a good amount of saturated fat, and contain choline (an essential nutrient in the B vitamin family). B vitamins help convert food into fuel, allowing your body to stay energized. For an added boost, add some healthy fat such as half an avocado or cook your eggs in olive oil or coconut oil.

*P4’s line of workout supplements — Pre Game Formula, Energy Push Formula, and Recovery Push Formula are NSF Certified for Sport, which means the ingredients have been reviewed and verified by a third-party source to confirm that the product is banned-substance-free and meets all of the strict requirements set forth by the World Anti-Doping Agency.