Avoid eating foods that are difficult to digest like heavy protein. A quinoa bowl, rice and tuna or a black bean dish are better alternatives. "If you're bulking up, you want to add a high carb ratio like tuna and rice; but if you are leaning out, you want to avoid carbs and drink a protein shake to retain the muscles," Stephanie Mansour, a weight-loss and lifestyle coach for women, told a news portal.

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Caffeine can be a good pre-workout beverage as it can help give your performance a boost. However, it may not be such a good option after you exercise. This is because caffeine can increase a stress hormone called cortisol in the body. Too much of it can increase inflammation and cause hormonal imbalances. It could also increase your risk of cardiovascular problems.

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Ultra-processed energy bars may contain artificial sweeteners like aspartame or high levels of natural sugar. While it may seem to be a convenient snack option, it is best to avoid these products just after a run. A better option would be nuts, berries or a banana.

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If you're opting for a fresh fruit smoothie, then go ahead. However, if you think you could opt for a pre-made mix smoothie then we suggest you drop the idea. While it may be super convenient for you to whip that up, you also need to remember that these smoothies contain a lot of sugar which can be really bad for your body.

Spicy foods like salsa, sriracha or hot sauce are really hard to digest which is why it's best to stay away from them post your workout session. Since your body has had to make a hard effort, you need to supply it with protein, a little sugar and carbs to bring all its levels back to normal.

Just like it's hard for your body to digest spicy foods, it is also hard for it to digest heavy proteins like steak. “If you’re bulking up, you want to add a high carb ratio like tuna and rice; but if you are leaning out, you want to avoid carbs and drink a protein shake to retain the muscles,” says a nutritionist.

You can eat chocolate, but just not immediately after a workout. Your body's metabolism will have increased so it's best to use this to your advantage. If you really can't say no to that craving, melt two tablespoons of coconut oil with one teaspoon of raw cacao powder, a pinch of cinnamon, and a smidge of Stevia to make your own chocolate sauce and you can pour this over a bowl of fresh fruits and berries.

Did you know that carbohydrates are a vital part of post-workout recovery and nourishment? Eating glycogen-rich foods will help replenish all the carbohydrates you lost during the workout. Fruits are an incredibly good source of carbohydrate and bannanas, blueberries and kiwi make for great options for a post-workout meal.

Many of us tend to drink sugary energy drinks, however, they should be avoided because they are made of artificial sweeteners and bulking agents. Not all proteins powders are created equal and hence, to choose and pick the right one is of utmost importance. Be wise and pick the right post-workout drink for yourself.

While some energy bars could be an essential part of healthy snacking, not all are. Avoid overly processed energy bars where you do not recognise any known ingredient. Avoid snack bars that contain artificial sweeteners (such as aspartame), refined sugar, or high levels of natural sugar.