Bananas -- This fruit is an excellent source of good carbohydrates necessary after every workout. Just a banana will provide the necessary amount of glycogen, which is helpful in rebuilding muscles. Bananas also contain large amounts of potassium.
Salmon -- You will not only consume a lot of proteins, you will also consume large amounts of omega-3-fatty acids which rebuild muscles.
Blueberries -- They may not contain that much proteins, but blueberries are an ideal antioxidant which improves muscle function in general after every hard workout.
Wheat Bread And Hummus (chickpeas dip) -- Quick and easy to make, chickpeas dip is rich in proteins and carbohydrates which will boost your energy after a hard workout.
Dried Fruit And Nuts -- Just a half a cup of this mixture contains 34g of proteins. They are useful in muscle rebuilding and just a cup per day will satisfy the daily needs for proteins and carbohydrates.
Pineapple -- Contains large amounts of bromelain, enzyme that heals bruises and external pain. It is also rich in vitamin C, key nutrient for tissue renewal.
Sweet Potato -- Besides the healthy amount of carbohydrates, sweet potatoes are rich in vitamins B6, C and D, magnesium and potassium.
Kiwi -- This fruit is rich in natural vitamin C, concentrated in just few bites. It is an excellent antioxidant helpful in treating muscle pain.
Water -- Last but not least. Hydration is especially important after any hard workout, so try consuming at least 2 glasses of cool water.