Without proper diet, hard exercising will not give any results. The most important thing is to remember that after every workout, you must not starve, nor eat too much.
For that reason, try having at least some of these 13 foods on hand:
Eggs -- Protein and carbohydrates are the key to good breakfast after your workout. One egg contains 6.3g protein and it is one of the best natural sources of vitamin D. If you believed Rocky that raw eggs are healthier than cooked, it is time to stop. Boiled or cooked eggs contain twice as much protein as raw eggs.
Quinoa -- Brown rice can provide the necessary amount of carbohydrates you should eat per day, but it is not even close to the number of vitamins quinoa contains. Moreover, quinoa is rich in protein and fiber, it contains these nutrients almost twice as much as brown rice does.
You already know that a glass of fresh orange juice contains large amounts of vitamin C, but it is also rich in potassium, which is the most common ingredient in sports drinks. Orange juice can easily replace every protein shake.
Kefir -- Its a fermented milk that in the last few years became pretty popular, and it contains 11-14 g protein in just one cup. Milk proteins are excellent for muscles and they speed the weight loss up.