Dried fruit

Dried fruits (such as apricots, raisins, and mango) are high in natural sugars and provide a concentrated source of carbohydrates, making them a great energy booster. With every mouthful, you'll get a boost of fiber, potassium, phytonutrients, vitamins, and minerals.

Dried fruit was named one of the "Top 6 Foods for Post-Workout Recovery" in an article published by U.S. News & World Report. The carbohydrate and protein combination is equally as beneficial post-workout as it is for pre-workout fueling, according to author Brendan Brazier, especially for replenishing blood glucose levels that are depleted during exercise. He says, “A 4-to-1 carb-to-protein snack speeds the uptake of glycogen back into your muscles and initiates muscle building. Look for foods with the majority of carbohydrates and a small amount of protein. I usually grab a handful of almonds and dried fruit, like raisins, to replenish muscle glycogen immediately post-workout. I then wait at least 20 minutes before consuming my high-protein meal".