Mix up a protein shake that has a ratio of about two grams of carbs for every one gram of
protein, and sip that throughout your
workout.
After- ward, finish the drink or mix a new one and drink that quickly. Believe it or not, whole foods are not the best option post workout—they take too long to digest.
RECOVER
The ideal amount of sleep is seven to eight hours per night. You can let loose a night or two each week, but when you do, try to make up for it ASAP.