1. Post Workout Protein. During your workouts, your muscles get broken down.  Protein is critical to rebuilding the muscles and helping your body recover stronger. In the first 30 minutes after the workout, the body is most receptive to the uptake of that protein.  Following the workout there are more glut4 receptors along the cell membrane which allows increased cellular uptake of carbohydrate and protein. If you miss the 30-minute window, the body is not as efficient at brining in the proper nutrients for cellular repair. For the best results, utilize a whey isolate or high quality pea or hemp protein.