Bop over to the smoothie bar after your workout

What do you do after your workout? If you're like me you gulp down the last of your water, head home for a shower and prepare a meal. Not the most thoughtful set of steps when it comes to your muscles.

Carbo-loading before a big race was all the rage in the '90s. But new research has identified a more efficient way to stock the muscles with fuel -- by re-fueling immediately after your workout. Ingesting a combo of protein and carbs within 30 to 45 minutes after your workout takes advantage of an improved insulin response sparked by exercise. Insulin increases glycogen muscle uptake, so those muscles absorb more fuel and are better prepared for tomorrow's 10K.

The gym smoothie bar is looking even better now. Think ahead and have that carbo/protein recovery drink standing by. Down it right after your workout and then eat a standard meal within two hours post-workout to take advantage of potentially four to six more hours of increased insulin levels and accelerated recovery.