Simple rule of thumb when it comes to building muscles: post workout snack or meal should be rich in good quaility protein

Why is this important? After a workout, the muslces are highly primed to take up the protein for building purposes.

What should I eat before my workout? Carbohydrates provide the needed energy to enable you to maintain a steady performance level. Otherwise, you will see a drop in the intensity of your workout both physically and mentally.

Without getting into the latest hype about protein and the needs for the athlete.  Let’s look at what the experts say.  (IOC = International Olympic Committee)

According to the IOC, “protein plays an important role in the response to exercise.”

• Recreational and most competitive athletes:   1.0 to 1.2 grams per kg body weight (per IOC).  For example, this equates to about 6 to 7 daily ounces of lean meat, poultry or fish or the equivalent from eggs, beans, nuts or seeds combined with dairy and grain foods
• When do protein needs increase? resistant-training exercises and endurance athletes need a higher amount per day (per IOC).  This equates to about 1.2 to 1.6 grams per kg body weght (per IOC).
• What does the average person need each day?  .8 grams per kg body weight

While most people consume more then enough protein, its important to not fall below these recommendations.