What you eat after your workout helps your body recover from it.

Most women put all their focus into the workout and forget about nutrition.

Turns out, the workout is only half the equation.

Because training breaks your muscles down.

Recovery is where your body rebuilds them stronger.

Do this

Step 1: Eat within the next 2–3 hours

Step 2: Prioritize protein. Aim for 25–40g of protein.

Good choices include:

• Chicken
• Fish
• Lean beef
• Greek yogurt
• Eggs
• Protein shake if you're on the go

Step 3: Add carbohydrates. Carbohydrates help replenish the energy you used during training.

• Rice
• Potatoes
• Oats
• Fruit
• Wholegrain bread

Rehydrate. Drink plenty of water after training.

• If you've had a longer session or trained in the Cayman heat, continue replacing fluids over the next few hours.

Here's what most women miss...

They think the workout is where they build muscle.

It isn't.

The workout creates the stimulus.

Recovery is where your body adapts, repairs, and grows stronger.

That's how real progress is made.