When we train hard, we breakdown our muscles. Muscles need nutrients fast in order to build back stronger for next time. This “repair” needs to take place no later than 20 minutes after the workout session. A huge sense of urgency should be felt when you rack the bar after your last set. Your mission of finding a post-workout meal begins.
But what should you eat?
Research shows that the following combination to be the best:

1. Get Better Every Day – Become a better student, sibling, son/daughter, person, athlete, person of faith, friend every single day.

2. Make those around you better every day – Become a leader in all you do. Motivate your teammates by treating them like this was your last day on earth. Character is said to be how you treat those who cannot do anything for you.

3. Workout with friends and family – Convince your mom or dad to workout with you once a week. Do it in your basement, outside or in the living room. It’s fun, they probably need the exercise, and it will serve as quality family time. Here is what I did today with Tyler, my wife Aimee and my mom, Mimi:

4. Hug your family members on a constant basis and tell them you appreciate and love them.

5. Pursue positive goals and relationships over objects and money.

6. Understand that you are in charge and resposible for the mood you are in, every second of every day.