You know you worked out hard when your sweating, feeling good and body is showing improvement but that drive home can be horrify. Passing all those fast food places, talking to your friends as they eat fried chicken and French fries… before you give in think about the workout you had, think about your goals, think about your body; now take a look at the list below and eat up.

Note: regardless if you are losing or gaining never eat fried foods after a workout.

Weight loss After Workout food choices:

1. Protein and carbs (eggs, yogurt, tuna, banana, pineapples)

3. Lean protein (lentils, spinach)

4. Fish

5. Whole grains

6. Green tea

7. Water

Muscle gain after workout food choices:

1. Milk

2. Protein shakes

3. Rice (try a stir fry)

4. Red meat

5. Nuts and oats

6. Whole-grain breads

7. Sweet potatoes

8. Fluids