When it comes to refueling post-workout, many fitness pros and dietitians agree quality protein is important to help rebuild and repair muscles. Choosing a post-workout snack or meal wisely is also key for promoting healthy weight loss.

Here, four fitness professionals share their go-to post-exercise foods that contain a variety of protein sources.

“I don’t follow a strict diet, instead I choose foods that have little to no added sugar or artificial ingredients. After a workout I’ll often make a smoothie with plant-based protein powder, kale or almond butter.”
— Julia Stern, trainer at Rumble Boxing

“After a big morning workout one of my favorite meals is a breakfast salad with protein and healthy fats. I poach two eggs and put them on the top of a big bowl of spinach along with sliced pre-cooked meatless sausages from Trader Joe’s. I’ll add a squeeze of lemon, pepper and a little bit of Parmesan cheese, half an avocado and then sprinkle olive oil, vinegar and Cholula on top.”
— Shannon Decker, L.A.-based private personal trainer and fitness model

“The biggest thing to remember after a workout is you need protein to help repair the muscles, fats to boost testosterone and help joint health and carbohydrates to prolong protein synthesis and restore glycogen in the muscles. Post-workout, I usually have an 8-ounce filet of fish on top of a bowl of pasta with a bunch of veggies.”
— Ian McAndrew, instructor at Barry’s Bootcamp, NASM-certified personal trainer and holistic health coach

“Often I have a morning and evening workout, so to keep me going in between I’ll opt for something that doesn’t feel too heavy, like sprouted-grain toast with egg whites and a spritz of olive oil. I stick to a mostly vegetarian diet.”
— Janet Langer, trainer at CruBox