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11 Best Post Workout Foods   So you had a good workout in the gym!  If your workout is in the morning then have to go to work afterwards and if your workout is at night then you have to go to bed afterwards.  Either way eating should be your first priority.  If you really want your workout to count there are some foods that you must eat.  Don’t make the mistake of putting in all that work sweating and pumping weights and then making a bad food choice.  Here is a list of 11 post workout foods from my client Seamus: 1.  Eggs-  Protein and carbs are the two keys to a good post-workout meal. Eggs have the former covered. At just 70 calories each, eggs pack 6.3 grams of protein and are one of the few foods that naturally contain vitamin D. Also, don’t let the Rocky movies fool you; raw eggs have no advantages over cooked ones. In fact, cooking eggs allows your body to absorb almost twice the amount of protein. 2.  Quinoa- For your dose of carbs, brown rice is fine, but it can’t compete with all the vitamins and nutrients found in quinoa (pronounced “keen-wah”). It also contains far more protein and fiber than brown rice, and requires less time to prepare. 3.  Orange Juice- Instead of a Gatorade, grab a glass of OJ. In addition to vitamin C, you’ll also get significantly more potassium than you would from popular sports drinks, which are generally intended for use during extended exercise, not after. Potassium is an important electrolyte that helps the body restore its fluid levels. Orange juice also works well for protein shakes. 4.  Kefir- a fermented milk drink made from probiotic bacteria, has been growing in popularity, and rightfully so. Just one cup of kefir contains 11–14 grams of “complete proteins,” which don’t occur naturally in the body. Dairy proteins are especially helpful for maintaining lean muscle mass and speeding up weight loss. While its tangy flavor may take some getting used to, it mixes well with fruit, cereal and whey protein. 5.  Banana- Bananas are high in the “good” kinds of carbs you need after a workout. These fast-acting carbs will help restore your body’s levels of glycogen, which helps rebuild damaged muscles. And they provide lots of wonderful potassium. 6.  Salmon- Not only will you get a large dose of protein, but the anti-inflammatory omega-3’s found in salmon will help rebuild your muscles and increase performance. 7.  Blueberries-  These little guys give your body a huge antioxidant boost. In fact, studies show that blueberries can triple your rate of recovery after intense workouts. 8.  Dried fruits and nuts-  If you’re crunched for time, a handful or two of this snack delivers a quick protein and carbs fix. Soy nuts are especially helpful for building muscle; a half cup contains 34 grams of protein. 9.  Pineapple-  Pineapples contain bromelain, a natural anti-inflammatory that’s been proven to heal bruises, sprains, and swelling. They’re also high in vitamin C, a key component in repairing tissue. 10.  Sweet Potatoes-  Along with a healthy dose of carbs, sweet potatoes contain a variety of vitamins and nutrients, particularly vitamins B6, C, D, magnesium, and potassium. 11.  Kiwis-  pack huge amounts of vitamin C and potassium into a tiny serving. They’re also an excellent source of antioxidants, which help combat muscle soreness. Bonus tip: Don’t throw out the skin; it’s full of even more nutrients. Siddiqu "The Personal Trainer" is a CPT, motivational speaker, author ofConfessions of The Personal Trainer and How Are You Fat and Saved?! He is also the Co-creator of the exercise series “You Would Think I Invented Sweat” new improved/website   www.CF4LIFE.com