carbohydrates

If your goal is to stay lean at all times, it's important to think about timing carbohydrates in your diet. If you get most of your carbohydrates around the time you're most active, then you'll maintain optimal energy while still burning calories coming from carbs.

Not going to be doing much during the evening? Focus on protein, healthy fats and vegetables in your meals. If you know you're going low-carb, take carbs before and after your workout to prepare your muscles with glycogen - readily usable energy.

Getting carbohydrates immediately after your workout is important to help shuttle vital protein, vitamins, minerals and amino acids to your muscles and start the recovery process fast.