You’ve just hit your personal best on the treadmill and lifted your heaviest weight yet; you might be feeling tired and achy, but your work isn’t over yet. If you want to make your hours in the gym worth it, it’s important to focus on your nutrition. What you eat and drink after a heavy workout can make you recover faster and could also improve your muscle definition; here are five things you should incorporate into your post-workout diet:

1. A health drink

A glass of water or a protein shake might be the drink most people reach for after the gym, but have you considered other health beverages that most people would overlook? Overhang is a low-calorie soft drink that’s packed with vitamins and nutrients; the drink is loaded with ginger, which not only makes for a refreshing taste but, according to Healthline.com it also has anti-inflammatory properties that can help your muscles to heal after an intense workout.

2. Eggs

These gems of the kitchen are loaded with protein which can help with muscle growth or repair. Just one medium-sized egg contains around 6g of protein! Eggs are especially good as they are incredibly versatile and can be incorporated into many different meals. Enjoy them scrambled and loaded with veg, or even bring some hardboiled eggs in your gym bag to enjoy as soon as you finish your workout.

3. Banana

There’s a reason they hand out bananas to people who run marathons, as they’re loaded with carbohydrates and nutrients that will keep your body in top condition. They’re great for people who are watching their weight, as they have a natural sweetness that will satisfy all of your sugar cravings. Best of all, you can enjoy the fruit alone or even cooked into pancakes. Although some say Bananas are radioactive (due to their potassium content) , it would take around 10,000,000 bananas in one sitting to actually kill you from radiation.

4. Salmon

If you’re exercising to lose weight, then salmon can help you in your endeavor; the delicious meat is loaded with quality protein, high quality Omega-3 fatty acids, B-vitamins and selenium. It can also make you feel fuller and less likely to snack throughout the day.

5. Avocado

The health benefits of avocados are endless as they provide your body with good fats that your body needs after exercise. They’re high in fibre and carbohydrates, and they’re also incredibly easy to incorporate into your diet; enjoy them on toast or blitzed into a smoothie.