The equation is simple: high fiber carbohydrates + protein = optimized recovery after your workout. This combination ensures that your body has all it needs to properly recover, replenish, and refuel.

Post-workout, your body is hungry and eager to replace the nutrients and energy it lost during exercise. It is best to start the re-fueling process between 30 and 60 minutes after working out. Aim to get some clean, lean protein, which rebuilds muscle—and include some carbohydrates to reload energy stores. Yes: carbohydrates are necessary. If we don't incorporate carbs into our post-workout meals, our bodies may actually break down muscle tissue. That's because the glycogen stored in your muscles is depleted during exercise. If its not replaced by carbohydrates, the body will begin to break down muscle tissue to feed itself.

Want to take some of the guesswork out of what to eat before a workout? Check out our list of the best pre-workout mini-meals and snacks.