Bananas You worked hard, and you’ve got the hunger to prove it. Here’s what to whip up after your Studio (MDR) workouts to refuel.

A kale smoothie. Toss 1 cup of kale, ½ green apple, juice from half a lemon, ½ cup unsweetened vanilla almond milk, 1 scoop vanilla protein powder (whey or plant-based) and 4 ice cubes into your blender, whiz, and serve.

Green eggs (no ham). Sauté 1 cup of spinach, arugula or another leafy green in coconut oil, then scramble in two eggs.

Breakfast quinoa. Sweeten up this protein-packed ancient grain by adding a little cinnamon and diced apples or pears.

Almond butter on banana slices. Bananas are packed with fast-acting carbs (a.k.a. the “good” kind) that you need to replace your body’s levels of glycogen after a workout, which helps rebuild your muscles.

Greek yogurt with blueberries. The yogurt provides a good serving of protein, and blueberries have been shown to triple your rate of recovery after a tough workout.