14 Workout Mistakes You’re Probably Making

 You're not refueling with protein
People who consumed a post-exercise protein drink gained more fat-burning muscle mass and lost 50% more body fat than those who didn't refuel after working out, reports a study in the journal Fitness Management. The first 30 minutes after exercise are crucial because that's when your muscles are especially receptive to amino acids, the building blocks of protein, says study author Wayne Westcott, PhD. Aim for 20 grams of protein and 30 grams of carbs. Try: 6 ounces of plain nonfat Greek yogurt with ¼ cup granola, ¼ cup blueberries, and ½ cup sliced strawberries.