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If you exercise regularly it’s important to eat within an hour of completing your workout to replenish energy and build muscle. Protein ins essential, but stay away from protein shakes and bring your own powder with you like Vega or Garden of Life. Avocados are a cartenoid-rich food that protects the immune system which is lower after a work out. Spinach good for before and after a workout, it boosts strength and can increase muscle growth by 20%. Sweet potatoes are high in fiber, protein and iron and can help restore muscles glycogen for faster recovery. Read more about foods for a post workout meal.