The food you consume not only gives you energy, but also nourishes your muscles, helps burn fat, and even improves cardiovascular health. Some researchers have discovered that both spinach and other foods aid in muscle generation and improve the health of those who exercise. Here’s a list of foods that will help you get fit, as long as you also maintain a consistent exercise routine.

• Pineapple and Papaya. Both tropical fruits contain bromelain and papain, enzymes that not only help break down proteins for digestion, but also have anti-inflammatory properties to speed up recovery after exercise.

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• Salmon. Australian researchers found that cyclists who took fish oil for 8 weeks had a lower heart rate and consumed less oxygen during intense cycling than a control group. To achieve these results, one should consume fish oil capsules daily or incorporate omega-3 rich fish into their diet several times a week.

We recommend: Recipes with Salmon

• Peanut Butter with Jelly or Pasta with Meat. The perfect post-workout meal has around 400 calories, with 20 to 30 grams of protein to build new muscle and between 50 and 65 grams of carbohydrates (to repair aged muscle). Peanut butter and jelly, or a cup of pasta with meat sauce fits this formula.

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• Pork Tenderloin. Lean meats are an excellent source of low-calorie protein. Scientists from McMaster University in Hamilton, Ontario found that eating more protein can reduce fat around the abdomen. People who consumed 20 grams or more of protein daily had 6% less fat in the hips.

We recommend: Pork Tenderloin Recipes

• 8 ounces of chocolate milk. British researchers discovered that milk does a better job than water or sports drinks at rehydrating the body after exercise. Why? To start, milk has more electrolytes and potassium. The addition of chocolate gives milk the perfect balance of carbohydrates, proteins, and fats for quick muscle recovery.

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• Coffee. Scientists at the University of Georgia revealed that taking a caffeine supplement (equivalent to two cups of coffee) after exercise reduces muscle pain more than painkillers. Caffeine blocks a chemical that activates pain receptors.

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• Green Tea. Brazilian scientists found that participants who consumed three cups of green tea every day for a week had fewer markers of cellular damage caused by exercise resistance. So drinking several cups a day can help your muscles recover faster after intense workouts.

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• Cold Water. Drinking cold water before and during exercise can help improve your endurance. In a British study, cyclists who drank nearly 30 ounces of a cold beverage half an hour before heading out in a hot, humid environment, and drank smaller amounts during, were able to go 23% farther than the control group. Drinking cold water helps reduce body temperature and improve endurance.