Get fuel for your workout with a balanced lunch that includes lean protein sources like chicken or tofu for muscular support and complex carbohydrates like whole grains or fruits for long-lasting energy. Steer clear of comfort-causing foods that are heavy and fatty. Drink water to stay hydrated. Prioritize refueling your glycogen stores and promoting muscle repair after working out by having a snack or dinner high in protein and carbohydrates, like a turkey sandwich on whole grain bread or a protein shake with fruit. Drinking water is still essential for staying hydrated. For optimum healing, pay attention to your body's hunger signals.