Many gym newbies think that just seeing themselves perform six mediocre bicep curls in the mirror will make them bigger and stronger. These are the people who scratch their heads in amazement because they show no progress after starting their lifting program. I’m here to tell you that lifting weights alone will not get you results. If you are one of these people, you need to change the way you think here and now! It’s critical to not only have proper lifting technique and consistency, but also to eat and eat mindfully after your workout.

The innocent victims I have mentioned above lack one of two important qualities: knowledge about WHAT to eat after lifting and knowledge about WHEN to eat after lifting. I’ll first address the issue of what you should eat after a workout, followed by when you should eat it.

I should first mention that if you’re not drinking at least 8 ounces of water for every hour you’re exercising, put down the dumbbells and head to the nearest drinking fountain. Water is vital to every function your body performs, and when you’re pushing yourself in the gym, you need plenty of it. Now the first thing you should think about after a workout is protein! When you lift weights, your muscles break down, and protein is the building block that will put them back together.

The second thing that should be on your mind is carbohydrates. A carbohydrate is your body’s primary fuel source, the same fuel source consumed during and after your workout. So what does that leave you? Fat. Stay away from them, especially if you are trying to gain muscle and look better, fats just get in the way of your goals.

Now you know that protein and carbohydrates are what you should be eating after a workout, but what foods provide you with large amounts of these at little cost and preparation time? A great way to get the nutrition your body deserves after a hard workout is with a protein shake. There are countless types of protein shakes, made from many different protein sources. Some include protein powders, raw eggs, or protein shakes from a store. If you’d rather put your own heart and soul into what you eat, make a creative smoothie at home.

Buy a jar of protein powder at any nutrition store or supermarket and add milk or water, nuts or your favorite fruits. Just making a shake at home can motivate you to lift more weights and go the extra mile. If you don’t like smoothies, it’s okay to make a healthy meal packed with protein and carbs, too. Meals that are high in protein and carbohydrates but low in fat include turkey or chicken noodles, chicken salad, or even a turkey burger.

Good, now you know that you should eat protein and carbohydrates after working out. But when should you eat them? There is a small window of time when you have a protein-packed meal or shake that will be most beneficial to you. It’s ideal for fueling your protein-hungry muscles twenty to forty minutes after your workout. For every minute after a workout, your body is less able to use protein for the muscles you just worked, so try to get a good meal as soon as possible after lifting weights.

Remember, before you hit the gym, make sure you have a plan for what you’re going to eat and when. After you come up with this plan, you may worry about how you look in the mirror. Good luck!