Avoid this: "Stay away from the classic locker room order of chicken tenders, fries, or hamburgers," says Hess. "Fried foods cause poor digestion, gastric distress, decreased readiness, and also promote inflammation."
Goal: After you've gotten your swole on, your body is depleted of energy and needs to be kicked into recovery mode. Hess explains that you'll want to refuel it with sustenance that does the following: promotes all-around rebuilding, reduces soft-tissue breakdown, and diminishes total-body inflammation. This will allow your newly chiseled bod to heal properly and reap the most benefits from your sweat sesh. Also, aim to replenish within the first half-hour after cooldown to effectively refill muscle stores with amino acids and keep your metabolism revved up longer.
Eat this: Salmon (grilled, not fried in Crisco and breadcrumbs, of course) paired with dark green veggies. "Salmon is an epic source of protein that fuels the body with necessary fats for optimum recovery after training," says Hess. Epic, he says! Dark green veggies (like broccoli, kale, bok choy, spinach) are superfoods bursting with vitamins, calcium, beta-carotene, iron, potassium, and protein -- all of which enable ideal bodily restoration and rebuilding. Eat 'em raw in a salad, or if you're feeling frisky, steam or sauté them with a touch of extra-virgin olive oil.