After an intense workout, the body needs to repair damaged muscle tissue. Pick the right food and you can jump-start that recovery process without ruining the gains you made in the gym.

Amino acids—the building blocks of protein—are essential to bolstering recovery. And to ensure you get adequate amino acids, you need to eat protein. Your body also needs glycogen (found in carb-rich foods) since stores gets depleted during training. Eating a combo of protein and carbs is key to workout recovery, and foods that are good sources of both should become staples in your diet.

Add these eight healthy eats to your diet to maximize recovery after a workout.