Every journey has its ups and downs. Exercise can get particularly bumpy when you’re feeling low on energy and sore from your three-day-old workout. Proper nutrition can break through some of these barriers by enhancing performance and recovery.

To really reap the benefits of your hard work at the gym, focus on eating a diet rich in antioxidants, minerals, protein, complex carbs and healthy fats. To put the spring back in your workout routine, Vancouver-based holistic nutritionist Rich Ralph recommends “eating mindfully and focusing on a whole foods diet.” Next time you’re feeling achy and sluggish, indulge in these tasty ideas to power your workout.