I always get asked about what to eat right after a workout of weight training or an intense cardio workout. Here are some postworkout eating rules to keep you fueled.

• Aim for 20 to 30 grams of protein no later than 30 minutes after you finish training to help build and repair muscle tissues. Good choices include a protein shake containing whey and/or soy protein, chicken, turkey, fish and tofu.
• Include 4o to 60 grams of fast-digesting carbs, like watermelon, potatoes and pasta to help replenish glycogen in the muscles.
• Drink plenty of water to replace lost fluids during your workout. Skip the Gatorade - that’s garbage. You can easily make your own electrolyte drink by adding a pinch of high-quality sea salt and freshly squeezed lemon to your water.