Black Beans

Black beans are a good post-workout option because, according to nutrition specialist Dr. John Berardi, focusing carbohydrate consumption over protein during your post-workout meals can maximize recovery.

They provide both the protein and carbohydrates that your body requires to rebuild your muscles and replenish the energy stores. This promotes muscle recovery which is a key piece of muscle growth. Black beans provide 100 calories per 1/2 cup serving, 19 g of carbohydrates, 6 g of protein, and only 0.5 g of fat. Additionally, they contain a lot of fiber, which contributes to long-lasting energy for the rest of the day. It's vital to remember that fiber slows down digestion, so consuming too much could hinder recovery. The best advice is to limit yourself to one cup or less.