Top 7 foods & why they work 

1. Whey Protein Shake

Fast-digesting, rich in amino acids. Mix with water or milk right after workout. Add creatine if you use it.

2. Greek Yogurt + Fruit

High protein + carbs from fruit. Convenient and contains probiotics for gut health.

3. Chicken Breast + Rice

Lean protein + complex carbs. Classic meal for recovery and muscle-building.

4. Cottage Cheese (Paneer) + Honey / Fruit

Casein protein (slow-release) good if taken later in the evening; pair with carbs for glycogen refill.

5. Chocolate Milk (Full-fat or low-fat depending on goals)

Great carb:protein ratio (~3:1), easy to drink after intense sessions.

6. Oats + Whey + Banana

Blend into a smoothie for carbs + protein + fiber. Good for morning workouts.

7. Nuts & Nut Butter with Whole Wheat Bread

Calorie-dense, provides healthy fats and some protein —

useful when you need extra calories.