When it comes to recovery and gaining muscle, what you eat before and after training matters just as much as the workout itself. And let's be honest…after a hard workout, everyone loves a good meal! Here are 7 great foods and drinks for post-workout and why they should be on your menu.

1. Chicken, Rice, and Vegetables 

Number one on the list is an absolute classic. It doesn't matter how you like your chicken or what kind of vegetables, but get it made and get it in your body. This meal provides a great source of protein along with nutrients from vegetables and rice to get you feeling right and on your way to gaining muscle and recovery.

Related: Cooking with the Crew: 12 Options for Post-Workout Snacks

2. Salmon

Salmon is a go-to post-workout food. Like chicken, it's a great source of protein along with nutrients that you don't find in a lot of other foods like omega-3 fatty acids. You can flavor it however you want or add it with vegetables and your carb of choice to get the maximum benefit from your post-workout meal.

3. Protein Shakes and Protein Bars

Even though it's not technically a full meal, a protein shake and bar after workouts will give you that extra edge and protein that will bring your muscle repair to a higher level. Get your favorite whey protein powder, fruits, milk, and maybe even some peanut butter if you are a fan, and whip up a protein shake to get yourself that extra protein. Don't wanna use the blender? Substitute the shakes with a protein bar, and you're still getting that much-needed protein for muscle repair and growth.

4. Quinoa Bowls

At number 4, quinoa bowls are begging to be eaten post-workout. Quinoa of course has a lot of protein like almost all post-workout foods I'm putting on this list and it is also filled with complex carbohydrates. You can throw together the perfect recovery bowl with quinoa, any type of lean meat, and some fruits and vegetables and it will make for one of the best post-workout meals out there.

5. Chocolate Milk

One of the best drinks you can have post-workout is a childhood staple: chocolate milk. Sometimes called “nature's recovery drink,” chocolate milk (especially low fat) has all the nutrients and electrolytes to replace what you lost in sweat, plus added protein.

Avocado

Yes, I went there. I am not one of those avocado lovers who thinks everything needs to be avocado-based with avocado on the side. However, post-workout, avocado has all the healthy fats you could want and will keep you feeling full longer which is exactly what any college athlete needs. Pair it with protein and carbs for a filling recovery meal!

Related: What's Better for Hungry Athletes? A High-Fat or High-Carb Diet?

Greek Yogurt and Fruits

Lastly, coming in at number seven is greek yogurt with some fruit. Obviously, a recurring theme, anything with fruits and vegetables is going to be great post-workout food. Greek yogurt however is simply made out of carbohydrates and protein and as pointed out in the previous six best foods and drinks, you have to get those in your body post-workout for recovery and muscle growth. Drizzle some honey over it for an added kick of sweetness and a healthy recovery meal that tastes like dessert!

As an athlete, you want to eat the best foods for you. Follow this list and your recovery and muscle gains will never feel better after a hard workout. Plus they all taste great!