Post training meal

After you train, it’s difficult to gain body fat. Why? Depleted, broken down muscle soak up both protein and carbohydrates for growth and recovery. If you eat too little at this time, you may actually set yourself back by impeding recovery; supporting recovery and growth actually increases metabolism while and impeding it slows metabolism. In terms of spurring recovery and growth, just about the most counterproductive thing you can do after a hard workout is starve yourself.

Try to consume 30 to 40 g of protein powder such as whey powder and casein along with 40 to 50 g of fast Digesting carbs for example (a large baked potato or a couple slices of white bread or large sports drink such as Gatorade) as soon as possible within an hour after training.