What you eat after a workout is just as important as your workout. A good post-workout meal should be eaten 30 minutes to one hour after the RT workout. Choose medium-glycemic carbohydrates combined with a fast-absorbing protein to speed nutrients to trauma sites and repair muscles.

Protein. Good choice? A whey protein shake because your body will digest it quickly. Opt for 30-45 grams, making sure it fits within your daily protein requirements.

Top 3 choices:

• The Life Plan-True Whey
• Egg whites
• Lean fish (tuna, tilapia)

Carbs. Muscle glycogen (carbs stored in the muscle) are depleted during exercise and must be replenished ASAP. Focus on a carb that has a medium-to-high-glycemic index to rapidly replenish glycogen stores-it also increases insulin levels which will help drive nutrients into the muscle. This is the only time high-glycemic carbs are allowed.

Top 3 choices:

• Fruit (mango, banana, grapes, cantaloupe)
• Sweet potato
• Honey (mixed into a protein shake)

Fat. Keep fat to an absolute minimum because it slows the digestion of protein and carbs.