Another berry, fish, or nut is proclaimed a “superfood” about every other minute. (Insert eye roll here.) But truth be told, certain eats do deserve props in the fitness arena, says exercise physiologist and nutrition scientist Stacy Sims, Ph.D.—especially if you’re looking to clock a faster run time or, hey, drop a jeans size. In fact, if you’re not seeing any payoff, ID’ing a few missing ingredients and shaking up your plate (more fat here, fewer carbs there) could be just the thing to move the dial from “what gives?” to “aw, yeah!” Nothing nitpicky here, folks. Just easy-to-follow intel on what to eat and when. And it’s all pretty darn yum. When’s the last time you had chocolate milk? Exactly. Dig in!