If you're not consuming enough protein after workouts, you could feel fatigued and weak and not recover productively. "If you neglect this macro too much, you could also lose muscle mass," explains Sasha Mihovilovic, NASM-CPT and master trainer for AKT.
To avoid this pitfall, enjoy some protein within 30 to 90 minutes after working out. For a quick protein-packed treat, adding your favorite protein powder to a shaker bottle with water, coconut water, or dairy-free milk is seamless to put together. "[In addition,] if you have time, you could make a smoothie or have one prepared before your workout," Mihovilovic adds. "This will maximize post-exercise muscle protein synthesis rates and help with more efficient and effective muscle recovery. Just like I would pick out my workout outfit the night before, I always have a post-workout protein source prepared as well."