Any 5th-grader knows that chocolate milk is delicious, but did perhaps you didn’t know it’s also the perfect post-exercise recovery beverage. Skip the energy drinks and muscle powder and pick up some low-fat chocolate milk, which has the optimal ratio of carbs-to-protein (four-to-one, fyi). Get the blender out and add some peanut butter for protein, a banana for added carbs and electrolytes, and a handful of ice to keep things cool.

Do it Today: After hitting the weight bench today, blend up a smoothie made from chocolate milk, bananas, and peanut butter to aid muscle growth.

Spice Up Your Life

Sprinkle some cinnamon into the mix for added health benefits.

Fuel Up

The best pre- and post-workout snacks to optimize performance and recovery.