Protein is the building block of strong muscles. And as it turns out, when trying to lose weight, soy protein can help ensure that any weight you lose is from fat rather than muscle, per research in the International Journal of Obesity. Bonus: If you worked up a real sweat, you can spring for a salted variety to help replace those electrolytes.
Packet of Instant Oatmeal
If you've got some time to sit after your workout, it's worth asking your gym's staff for some hot water. Oatmeal is an easy and filling way to replenish your body's stores of glycogen, a form of sugar that your muscles use for fuel.
Healthy Grains Bars
A single bar meets one-third of your day's requirement of whole grains —all while packing a healthy serving of protein (look for ingredients like: amaranth, quinoa, millet, buckwheat, and gluten-free oats!). Plus, its approx 150 pre-packaged calories guarantee you won't eat too much post-workout, which is a common mistake.
Raisins and Peanuts
This DIY trail mix packs the perfect combo of carbs, protein, and fat—not to mention soft and crunchy and sweet and salty—to help increase your post-workout energy levels and repair your muscles.