Recovering after your workout

Fitness expert Rhonda Murphy shows you what you should eat to get the best results after you pump some iron.

After a tough workout it is very important to eat a recovery meal. You want to put good nutrients in your body for optimum performance.

Most women skip post-exercise nutrition because they do not want to 'undo' the calories they just burned. A combination of 10 to 15 grams of protein and 20 to 30 grams of carbohydrates within 30 minutes of your workout will help to refuel your body, promote muscle recovery, amp up your energy, and build a leaner physique.

You have a short window of opportunity, 30 minutes after your workout, to put fuel into your body when it will really count.