Breakfast is usually referred to as “the most important meal of the day.” If you workout regularly and you’re trying to get bigger and stronger, the most important meal of the day is actually the one you eat right after your workout.

Some people think your muscles grow as you lift weights, but actually your muscles grow after you lift weights. When you lift weights your muscles tear down, but proper nutrition and rest will cause your muscles to grow back bigger and stronger. Your body uses a substance called glycogen for energy when you lift weights. During a strong workout, this glycogen gets completely depleted, but eating right after your workout restores your glycogen level and “feeds” the muscle recovery process.

The best foods to eat right after your workout are those that your body can digest quickly. You should eat both carbs and protein, but try to avoid fats because they slow down the digestive process. Whey protein is a good choice because your body can digest it faster than any other protein. Fruit and fruit juices are good because they are simple carbohydrates that your body can digest rather quickly. Rice, bread and potatoes are also good post-workout carbohydrate choices. Research has shown that a 2:1 carb to protein ratio is the most effective for muscle recovery. This means if you eat 25 grams of protein, shoot for around 50 grams of carbs as well. An effective and tasty post-workout meal is a whey protein shake, mixed with skim milk and a banana. Remember, sometimes when you eat is just as important as what you eat.