7 Snack post-workout
Exercisers who drank a 250-calorie shake with 24 grams of protein and 36 grams of carbs after strength training lost about four pounds more fat and created one and a half pounds more lean muscle in six months than those who didn’t drink the shake, Westcott says.
His research links the protein-carb hit with muscle building and fat loss. But it doesn’t have to be a shake; a banana with peanut butter works too—just nosh within 30 minutes after working out (and include those calories in your overall tally)
