1. OATMEAL WITH HONEY, FRUIT OR NUTS
Although most people will tell you not to load carbohydrates after processing, oatmeal is an exception to the rule. It takes your body a while to digest the carbohydrates in oatmeal, allowing your body to take energy from the food for a long time as it repairs your aching muscles. In addition, oatmeal contains amino acids and glucose, which are also useful in building muscle.