Finding time to work out every day can be a struggle–and don’t even get us started on post-workout needs. There are so many tips online for the exact foods you should eat after the gym, and with that much information, we’re often left wondering what advice we should listen to. To get a definitive guide to the ideal post-workout snack, we enlisted Dr. Kellen Scantlebury, Founder and CEO of Fit Club NYC to break it down for us. “The better you recover, the more often you can train,” he explains. Follow his recommendations, and make sure to visit any of his firm’s three locations around Manhattan and Brooklyn if you’re in need of more than just recovery food!

Blueberries. These berries have insane amounts of antioxidants, which neutralize free radicals and decrease oxidative stress. They also have a few different phytochemicals, which help with anti-inflammatory needs, decrease cell vulnerability and increase cell wall strength. Basically, they keep your body strong and resilient to sickness and breakdown!

Dark Chocolate. If you’ve ever had dark chocolate, which you probably have, you know it has a bittersweet taste. That is the taste of cacao. Cacao helps with recovery as it contains magnesium, which aids with muscle relaxation and decreases muscle cramps. Added bonus – it’s a healthy fat. Chocolate never looked so good!

Wild Caught Salmon. The best protein for recovery is salmon! It’s highly bioavailable and a good source of amino acids, which are the building blocks for muscles. Salmon is filled with omega 3s, and wild caught specifically have even higher levels compared to farm raised salmon.

Beets. While they don’t look like bread, beets are the carbs you need! They are endurance boosting, with increased nitric oxide, and have been proven to increase VO2 max (also known as maximal oxygen uptake, the maximum amount of oxygen a person can utilize during intense exercise).

Avocado. Wondering why avocado toast is all the rage? It is the fat that fuels you. Avocados have high levels of Polyunsaturated fat and Monounsaturated fat, which increase the absorption of soluble vitamins. They’re also a great source of B vitamins, which increase energy and metabolize protein and carbs. Lastly, they have growth hormones, which boost the body’s ability to build muscle.

*Fit Club is offering Newsette readers $25 off their first visit on any service. Click here to check out all of their offerings.

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