Get some fuel

While it's a good idea to eat something with both carbohydrates and protein after training, there's no need to add extra calories — especially if you're trying to lose weight. Timing a regular meal or snack so you eat soon after your workout may help your body fill its tank and get to work on recovery.

Replacing your muscles' energy stores is an essential part of recovery. It takes both time and fuel to get back in balance, so the hours after a grueling workout aren't the time to overly restrict eating. Try to incorporate both healthy carbs and protein to optimize muscle rebuilding.