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Greek yogurt has double the amount of protein compared to regular yogurt and is a great source of carbohydrates. Fresh berries pack micronutrients, which have been proven to help fight muscle soreness. See Recipe

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Wholegrain wraps are loaded with wholesome carbohydrates. They are easy to make and take when you are on the go. See recipe

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Fruits are loaded with healthy, easily digestible carbohydrates, as well as enzymes to help your body break down nutrients so they can be delivered to your tired muscles. Pineapple, for example, is known to have anti-inflammatory properties to help your muscles recover. Enjoy in a smoothie.

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If you want some protein fast, you can't go wrong with a simple, straightforward protein shake. Try this recipe to spice things up.

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Oatmeal is a versatile food which packs plenty of carbs and fiber and can easily be topped with a high-protein ingredient like almond butter or a dash of protein powder. This is an extra good recipe.

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Eggs are packed with protein and nutrients. (Contrary to what nutritionists believed in the the 1990s and early 2000s, the yolks of eggs are perfectly good for you.) Yummy recipe you should try.