On Thanksgiving Day 2019, quarterback Drew Brees and the New Orleans Saints clinched their third NFC South victory in a row. After the game, they chowed down on succulent roasted turkey legs — which is just the kind of protein boost needed to repair tired muscles after a workout.

We know that when you're done with a moderate- or high-intensity round of exercise, you want to refuel with carbs, restore with fluids, and repair with protein.

Registered dietitian Allison Knott says that translates to 20-25 grams of protein within an hour of exercise, paired with a serving or two of healthy carbs and hydration techniques that start before your workout and continue after your cool down.

Have you enjoyed a moderately intense workout? Afterward, you might want to eat 3 ounces of chicken breast (skinless) or salmon with a side of quinoa or brown rice.

What about hydration? Before you exercise, drink an ounce of fluid for every 10 pounds of body weight. For instance, if you weigh 160 pounds, you want to drink 16 ounces.

As you exercise, don't allow yourself to become thirsty. And after your workout, drink as much as you feel you need.

You can also enjoy a hydrating smoothie: Blend 1 cup of kale; 1 medium apple (with peel); 1 cup frozen mangoes; 1 cup cucumber; 1 tablespoon lemon juice; 1/2 tablespoon ginger; 3/4 cup water, and 3 to 4 ice cubes.

This drink will help build muscle and stamina, and make you ready for your next workout. 

For more information on foods to eat in all kinds of situations, check out Dr. Mike's book "What to Eat When."