#3. You’re Missing Your Post-Workout Meal Window

At this point you’ve probably heard that protein after your workout is an absolute essential. Did you know that the optimal window to get this protein rich post-workout meal is within a half hour of your training session? For this reason, many successful weightlifters bring a protein shake to the gym. While some differing opinions exist on how short this ideal window is for post-workout nutrition, our best advice is to get that shake down immediately. Then, when you get home plan a larger meal to replace your glycogen stores. You’ll also want to get some healthy natural fats and another dose of that critical protein for building muscle.

In addition, others, especially old school bodybuilders, will have a protein shake before their workout. If you can manage your training session with a stomach full of protein shake, this can actually give you a great head start on your recovery. Of course you’ll want to be careful with that one if you have a weak stomach—try it out with half a shake. Not everyone can jump rope with a protein shake splashing around in his belly.

For many athletes, the ideal window for eating before a workout is about 2.5 to 3 hours to allow for ample digestion time to use that food as fuel. Remember, get that first dose of post-workout nutrition in your body within a half hour. You’ll be well on your way to fueling protein synthesis and new muscle growth.