Recovery is an important part of every fitness routine. Rest, foam rolling and the proper nutrition can help speed it up. When you recover faster, you can hit the gym again faster.

So what should you reach for post-workout? Experts suggest anywhere from a two-to-one to a four-to-one carb-to-protein ratio. Let’s break that down: for every gram of protein you eat, you should be consuming about two to four times as many grams of carbohydrates.

How you consume those carbs and proteins is your personal decision, but Greatist made this list of 50 snacks that can give you the nutrition that you need.

To me, there’s nothing more satisfying after a tough workout than a smoothie. While I’m always experimenting with new mixes, like this chocolate cherry dream, I have one standby that always gets the job done – this strawberry, banana protein-packed drink. This smoothie has the right stuff – healthy carbs and lean protein – to help me recover post-workout.

Here’s what you need to throw into the blender to create my post-workout super-meal:

• 1 banana
• 1 cup spinach
• 1 cup frozen strawberries
• 1 scoop of your favorite protein powder (I like Jay Robb’s egg white protein)
• 1 1/2 cup unsweetened almond milk

According to MyFitnessPal, this recovery smoothie has:

• 374 calories
• 58 grams of carbs
• 5 grams of fat
• 28 grams of protein

If you’re keeping track at home, that’s pretty close to perfect. Happy blending!