Proper nutrition before workouts is crucial, but just as important is adequately nourishing the body after an intense sweat session in the gym.

During workouts, bodies lose much of its supply of glycogen (stored carbohydrates). If not replenished, the future workouts can be negatively affected.

With the right amount of healthy proteins and carbohydrates, athletes can build muscle and replenish nutrients. “Protein helps muscle repair and rebuild. Carbs help replenish glycogen and increase protein uptake,” St. Vincent Sport Dietician Lindsay Langford said.

For high school and college athletes, creating an easy meal plan helps keep a proper dose of necessary post-workout foods.

“It can be very helpful to have a structured meal plan to learn portion sizing, create well balanced meals and increase fruits and vegetable intake,” Langford said.

After intense strength sessions, Langford advises sticking to a 2:1 carbohydrate to protein ratio, while cardio sessions should be followed with a 4:1 ratio.

Since food preparation often is not a top priority for high school and college athletes, Langford suggests the following foods that are easy to make: “PB and J, healthy frozen meal such as Evol burritos, Kashi frozen meals, Perdue Simply Smart chicken nuggets over salad and whole wheat spaghetti.” Other healthy snacks include Greek yogurt, string cheese, beef jerky, bananas and protein shakes. 

For those wanting to make their own meals, here’s a list of four easy recipes to help refuel after workout sessions.

Protein pancakes (Courtesy of Muscle and Fitness)

Blend four egg whites, 1/2 cup of rolled oats, 1/2 cup of cottage cheese, 1/8 teaspoon of baking powder and 1/2 teaspoon pure vanilla extract. Cook on a medium- to low-heat preheated griddle until it bubbles. Flip over and cool for 30 to 60 seconds then top with fresh fruit.

The benefits: These low carb treats are high in protein, help retain muscle tissue and keep a stream of amino acids.

Grilled turkey and ham sandwich (Courtesy of My Recipes)

Combine one tablespoon light mayo and one teaspoon Dijon mustard in a bowl then spread the mixture over two slices of bread. Top with low-salt deli turkey, low-salt deli ham, one slice reduced-fat cheese and two slices of tomato. Heat in a large nonstick skillet for four minutes or until lightly browned. Turn over and cook other side for an additional two minutes.

The benefits: Low-sodium meats such as ham and turkey can give the body back some salt that was lost in an intense sweat session. The tomatoes provide some vitamin C, and these treats are easy to pack.

Homemade fruit smoothie (Courtesy of askmen.com)

Combine 2/3 cup strawberries, two chilled bananas, 12 oz. of any fruit nectar, eight ounces of reduced fat yogurt and one tablespoon of honey in a blender. Mix until smooth.

The benefits: This tasty drink is easy to make and has the perfect amount of fiber and vitamins without added sugar or fat. Smoothies are one of the best post-workout recovery foods to give a body back its needed nutrients.

Tuna and crackers (Courtesy of Muscle and Fitness)

Combine one can of yellow fin tuna with 1/2 cup of crushed whole grain crackers. Add a dash of pepper, extra virgin olive oil and chopped pickles.

The benefits: Easily assembled, this meal is the perfect snack to take to the gym or have on the car ride home. Crackers provide much needed carbs to get insulin levels back where they need to and replenish nutrients in muscles.

Replenishing and keeping proper nutrition after workouts are just as important as what gets consumed before workouts. With the right mix of foods, your body and palette will thank you.