Put down the protein powder
Think twice before turbo-charging your post-workout shake. "There's a limit to how much protein our bodies can actually use to build muscle," said nutritionist and exercise physiologist Stella Volpe, Ph.D. "Unless you're exercising very intensely, powders and supplements will probably put you over this threshold."
The result is a protein surplus that is either burned for energy, or stored as fat.
To build muscle and speed recovery without whey-ing yourself down, swap that shake for a glass of skim milk, suggests Volpe. "You'll save money, cut calories, and replenish depleted protein stores on a scale your body knows how to handle," she said.